Iron Fox Community Program
Strength Focus

(Week 2) Day 1

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Locked. Here is Week 2 — Track 1 (Strength Foundation), Day 1 written in the exact Iron Fox / Parabellum Squarespace course format you’ve been using.

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Copy → paste → publish.

Day 1 — Lower Body + Push (Week 2 Progression)

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 2: Confidence Under Slightly Higher Demand
Coach Rich

Lesson Overview

Week 1 taught your body how to move.
Week 2 keeps those same movements and asks you to do a little more with better control.

Nothing today should feel rushed or chaotic.
If a weight compromises your form, reduce it.

This session reinforces squat and press mechanics while slightly increasing lower-body workload.

General Week 2 Guidelines (Track 1)

  • Tempo: Controlled on all lifts

  • Lowering phase: ~2–3 seconds

  • Lifting phase: Smooth and controlled

  • Rest: 60–90 seconds between sets

  • Load: Increase only if Week 1 felt solid

  • Effort target: Finish each set with ~2 reps in reserve

Strength is built through clean reps, not max effort.

Strength & Weights (≈45 Minutes)

Goblet Squat

  • 4 sets of 10 reps

Coaching Cues

  • Hold the dumbbell tight to your chest

  • Brace your core before each rep

  • Sit between your hips, not forward

  • Knees track naturally over toes

  • Stay tall through the chest

  • Control the descent for ~3 seconds

Leg Press

  • 3 sets of 12 reps

Coaching Cues

  • Feet shoulder-width on the platform

  • Lower under control until knees bend comfortably

  • Push through heels and mid-foot

  • Do not lock knees at the top

  • Smooth, controlled press

Machine Chest Press

  • 3 sets of 10 reps

Coaching Cues

  • Light pinch of shoulder blades together

  • Elbows slightly below shoulder height

  • Press smoothly — no slamming the stack

  • Control the return on every rep

Incline Dumbbell Press

  • 2 sets of 10 reps

Coaching Cues

  • Use a low incline bench

  • Neutral grip if shoulders feel tight

  • Lower dumbbells for ~3 seconds

  • Stop when elbows reach about 90°

  • Keep ribs down and core braced

Standing Calf Raise

  • 3 sets of 12 reps

Coaching Cues

  • Push through the balls of your feet

  • Pause 1 full second at the top

  • Lower slowly into a full stretch

  • No bouncing or rushing

Front Plank

  • 3 sets of 25–35 seconds

Coaching Cues

  • Elbows stacked under shoulders

  • Brace abs and squeeze glutes

  • Imagine pulling elbows toward toes

  • Stop before form breaks

Cardio Finisher (15 Minutes)

Option

  • Treadmill walk

  • Or stationary bike

Pace

  • Same intensity as Week 1

  • Breathing should feel smoother and more controlled

Focus Cues

  • Upright posture

  • Relax shoulders and jaw

  • Maintain a steady rhythm

Cardio should feel comfortable but purposeful.

Day 1 Reminder

  • This is progression, not reinvention

  • Better control beats heavier weight

  • Leave the session feeling confident

  • Small wins compound over time