Ideal Performance Movement
Ideal Performance State
Strength & Conditioning, First Responders, General FitnessThis is a structured bodyweight training system built for people who want real progress without needing a perfect setup.
No random circuits. No filler. No chasing a burn. No water bottle curls or couch step ups.
Every movement has a purpose. Every progression has a place.
The goal is simple: build strength, control, and capacity using your own body as the primary load. You will move through clear progressions while adjusting leverage, tempo, and volume to create the level of intensity that is right for you.
It works in a garage gym. It works in a full facility. It works when time is tight.
Low barrier doesn’t mean low standard. The expectation is execution: positions held, reps earned, and progress tracked.
If you stay with it, you won’t just get a workout, you will build control over your body that carries into everything else you do.
A
Box Jump
5 x 2 @ 9
B
Air Squat
4 x 12
C
Reverse Lunges
3 x 10
D
Glute Bridge Hamstring Walkout
3 x 6
E
V Ups
3 x 8
A
Pull-Up
3 x 5
B
Push-Up
1 x 50
C1
Dips
3 x 6
C2
Dip Bar Reverse Shrug
3 x 12
C3
Banded Face Pull
3 x 20
D
Side Plank
3 x 0:20
A1
Burpee
5, 4, 3, 2, 1
A2
2 Pump Burpee
1, 2, 3, 4, 5
B
Box Jump
3 x 5
C
Navy Seal
2 x 1:00
D1
V Ups
3 x 10
D2
Arm Hauler
3 x 20
A1
Rack Chins
2, 4, 6, 8, 10
A2
Push-Up
5, 10, 15, 20, 25
A3
Air Squat
5 x 20
B
Hip Thrust
2 x 5
C
Burpee
3 x 5 @ 7
