Spoiler Training Plan: Workout like Stephanie Brown in Real Life
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On this episode of the Superhero Training Series, we will be covering another member of the Bat Family, Stephanie Brown - aka Spoiler!
We've covered some of the core members of the Bat Family - which includes Batman, Nightwing, Red Hood, Batman Beyond and Tim Drake! We will be covering one of the first female prodigies who held the Robin mantle.
We have also covered many different DC heroes, which include the likes of Wonder Woman, Superman, Bane, Deathstroke, and Green Arrow!
Let's get into the breakdown starting with the physique ranking!
Stephanie Brown's physique ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Stephanie Brown's physique is ranked at Tier 1 - natty.
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Stephanie Brown Workout Principles
This is the part where we break down her performance feats and figure out how we can work out like Stephanie Brown in real life!
Spoiler's Agility: Spoiler is known for having a great amount of agility in combat situations. To achieve agility that is similar to Stephanie Brown - footwork, explosiveness, and quickness will be prominent. Including workouts like frog hops, lateral jumps, and jumping lunges will help achieve explosive and nimble agility.
Spoiler's Strength: She was the 4th Robin so strength will lie upon acrobatic ability and overall conditioning. These two are key when it comes to strength training for combat. Achieving her level of strength will include lots of compounds with calisthenics, and isolation training with free weight. Using kettlebells to move in different planes of motion will also be very useful as well.
Spoiler's Stealth: Stephanie Brown is widely known for her sly and stealthy aspect of performance. If you want to achieve this level of stealth, we would have to focus on training balance, which means lots of core development and proprioception!
How to Workout Like Stephanie Brown in Real Life
From a gym bro's perspective, here is what we need to put together a Spoiler/Stephanie Brown workout plan:
Spoiler’s Strength Training
Spoiler’s Balance Workout Selection
Spoiler’s Muscle Control
Now, let’s get into the training!
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Day 1: Balance Upper (Calisthenics Based)
Push-Up Variations
Regular Push-Ups: 3 sets x 10-12 reps
Decline Push-Ups: 3 sets x 8-10 reps
Diamond Push-Ups: 3 sets x 8-10 reps
Pull-Up Variations
Wide Grip Pull-Ups: 3 sets x 6-8 reps
Chin-Ups: 3 sets x 6-8 reps
Commando Pull-Ups: 3 sets x 6-8 reps (each arm)
Dips
Parallel Bar Dips: 3 sets x 8-10 reps
Bench Dips: 3 sets x 10-12 reps
Handstand Practice
Wall-Assisted Handstand Holds: 3 sets x 30-45 seconds
Core Stability
Plank Variations: 3 sets x 45-60 seconds
Russian Twists: 3 sets x 15-20 reps (each side)
Day 2: Explosive Lower
Barbell Squats
3 sets x 8 reps
Box Jumps
3 sets x 8 reps
Kettlebell Swings
3 sets x 12 reps
Single-Leg Romanian Deadlifts
3 sets x 10 reps (each leg)
Calf Raises
3 sets x 15 reps
Day 3: Explosive Upper (Core & Kettlebells)
Kettlebell Clean and Press
3 sets x 8 reps (each arm)
Medicine Ball Slams
3 sets x 10 reps
Battle Rope Waves
3 sets x 30 seconds
Turkish Get-Ups
3 sets x 5 reps (each side)
Plank Pull-Throughs
3 sets x 10 reps (each side)
Day 4: Balance Lower
Single-Leg Squats (Pistols)
3 sets x 6-8 reps (each leg)
BOSU Ball Squat Jumps
3 sets x 10 reps
Lateral Lunges
3 sets x 10 reps (each leg)
Calf Raises on BOSU Ball
3 sets x 15 reps
Single-Leg Balance Exercises
Single-Leg Balance Reach: 3 sets x 10 reps (each leg)
Day 5: Full Body Conditioning
Burpees
3 sets x 10 reps
Mountain Climbers
3 sets x 20 reps
Jumping Lunges
3 sets x 10 reps (each leg)
Sled Pushes or Sled Pulls
3 sets x 30 meters
Sledgehammer Swings
3 sets x 15 reps (each side)
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Stephanie Brown Workout: Additional Resources
