Muscle-up and handstand push-up debut.
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.
From a dead hang, pull explosively high enough to transition over the bar into a dip lockout, combining a pull-up and a dip in one continuous movement.
Band-assisted while building toward strict reps
In a handstand against a wall, lower your head toward the floor under control, then press back to full lockout.
Wall-supported
Quick, precise footwork patterns through a floor ladder (or taped-out equivalent) — in-in-out-out steps, lateral shuffles, or high-knee runs through each rung.
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.