4. Pull-Up Drills Since upper-body strength was critical for Larson's stunts, like rope swings, pull-up drills were a big part of her workouts.
Beginner: With the help of a partner or by yourself, jump to the top of the pull-up bar and raise your knees. Lower yourself with control and repeat.
Advanced: Work on the weaker joint angles by jumping to the top and lowering yourself until your arms are at about 90-degrees. Hold this for 10-15 seconds. Then drop down. Once you're ready for full pull-ups, start with a chin-up grip, with palms facing in, since that tends to be easier. Work your way to an over-hang grip, with your palms facing out. Once you master the single pull-up, do three in a row.
Superhero: Larson went from not being able to complete one pull-up to doing six consecutive ones.
5. Landmine dead lift Beginner: Hold a kettlebell or dumbbell that's light enough to allow you to maintain proper form. Start by engaging your glutes, bend at the waist, maintain a flat back, and keep the weights close to your lower body. Keep the glutes engaged as you stand up, bringing your hips forward to return to the starting position. That's one rep.
Advanced: Stagger your legs to target each side, increasing the weight when you're ready.
Superhero: "She got to a 225-pound deadlift, which is insane," Walsh said.
Bonus Drill: From "Sled" to Car The lines between actress and real-life superhero blurred when Larson achieved her ultimate goal: pushing a 5,000-pound Jeep by herself.
"She got so strong pushing and pulling the sled that we wanted to do something that was radical, and I knew she'd be safe doing it," Walsh noted. "It's just something she aspired to try."
Getting to that point started with a drill that anyone can practice from home.
Beginner: Standing arm's length away from a wall, extend your arms and push into the wall as you run in place.
Advanced: If you have access to a weighted "sled" at your local gym, practice pushing it along an open floor, keeping your back flat.
Superhero: This is only for the strongest beings in the Marvel Cinematic Universe. Larson was able to push a Jeep for 60 seconds.
DEVELOP A SKILL Now that you've improved your physical fitness, challenge yourself to try a new technique. That's how Larson was able to complete most of her own stunts, with the help of stuntwomen Joanna Bennett and Renae Moneymaker doubling for her in a number of scenes.
For the final two months of training, Larson worked two to three hours a day for five days a week, on top of her continued personal training, to develop authentic fighting techniques. She focused on footwork, stance, and a variety of fight choreography, including kickboxing, judo and wrestling.
"We really wanted to make her powerful and not very dainty with fluidness like (Marvel heroines) Wasp or Black Widow," Garcia said of the fighting styles he taught her. "We wanted her to have more of a rugged kind of feel to the character so that you really feel the strength when she's fighting."
PRIORITIZE YOUR MENTAL HEALTH Remember that inverted stunt mentioned earlier? That would not have been possible had Larson not maintained her mental health, asserted her trainers. Their advice is to meditate or develop a mantra to push through tough days.
As for Larson and her stunt team, they developed the motto, "This is why we train."
That mental grit was key, said Garcia. "By the time we got to the stage that maybe would challenge most, she was able to mentally, physically and emotionally handle these things with an aggressive grace."
CELEBRATE HOW FAR YOU'VE COME Looking back at her intense training, Larson reflected, "Using my body as a tool that can do incredible things was the beginning of unlocking myself and unlocking who Captain Marvel is as well."
Walsh agreed, explaining that their work in the gym was crucial for her character building.
"I think that just goes hand in hand with a superhero," he said. "Especially in the beginning when they're figuring out what their superpowers are, like 'I can what? I can do this? I can do that?' It's very much in line with that." And proving that the aesthetics come when you put in the work, costume designer Sanja Milkovic Hays had to take in Larson's costume multiple times as the actress got leaner. She made more than five suits, but the adjustments were worth it.
"Because she was so strong, she really moved like a superhero. If you're not as strong as she is, (the costume) doesn't look right," Hays said.
HAVE FUN Prepping for "Captain Marvel" wasn't all done in the gym. "I do think it's important to say that it took a nutritionist, two different trainers, a paleo meal delivery service, a lot of mozzarella sticks, and a lot of sleep and water," Larson said. Doughnuts and all.