Squat pattern and unilateral leg strength.
Bar racked across the upper back, squat down until the thighs are at least parallel to the floor, then stand.
Step one leg backward into a lunge, lowering the rear knee toward the floor, then return to standing.
Short maximal-effort sprints followed by a full recovery walk or rest.
Jump forward for maximum distance from a two-foot takeoff, landing balanced.
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.