Squat pattern and explosive power.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Hands under shoulders, body in a straight line, lower your chest to the floor and press back up.
Explosive tempo
From standing, drop into a squat, kick back into a plank, perform a push-up, jump the feet back in, then explode upward into a jump.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Explosive tempo
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.