Hollywood producers have a way of making otherwise ordinary looking people appear larger than life on the big screen. This is most evident when actors portray superheroes within the Marvel franchise, which continue to dominate the box office charts these days.

Of course, in order to perform heroic feats involving physical prowess, the actors often boast a sculpted physique. While the task of convincing the viewing audience that the character is endowed with superhuman ability belongs to the actor’s performance (and perhaps the CGI production team), top-flight exercise gurus assume the job of helping the stars look the part once on set.

The secret formulas typically include rigorous daily workouts and strictly regimented diets, neither of which are familiar to Average Janes and Joes. In order to make such coveted secrets available to the public, Disney and Playbook App collaborated with Jason Walsh, who trained Brie Larson in preparation for the new Captain Marvel, according to an article this week from The Hollywood Reporter.

Story author Rachel Marlowe detailed the app’s features, writing:

Most recently Walsh has been making headlines for his work with Brie Larson for Marvel’s first female-hero-centered action film, Captain Marvel. And now the A-list trainer has collaborated with Disney and Playbook App to share a free two-week training program based on how Larson got ready for the role. The series of six 45-minute routines, which can be played on a smartphone or tablet, include a foam-rolling series and a circuit of exercises with resistance bands, hip thrusts, deadlifts, lunges, core work and stretches that Walsh says made up the foundation of her training.

To prepare for her portrayal of Carol Danvers, aka Captain Marvel, Larson worked with Walsh at his West Hollywood gym for nine months, sometimes for up to four and a half hours a day. “I started working with Brie three months before The Avengers, where they were just introducing the character and she didn’t have any action sequences so we began by focusing on the foundational stuff and eliminated any ailments that would hold her back,” Walsh told The Hollywood Reporter. “Then we spent another six months working on Captain Marvel and the heavy duty strength training.” It was no easy feat for the actress, who Walsh says went from not being able to do an unassisted pull-up to hip thrusting 275 lbs. “I sobbed in the gym many times,” Larson said at a recent press junket in L.A. “I knew I was doing an action movie and I was going to have to do stunts, and I wanted to be as prepared as possible so I wasn’t fatigued or hurting and was as resilient as I could possibly be.”

To read Marlowe’s full writeup, click here.