Iron Fox Community Program
Strength Focus

(Week 2) Day 2

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Day 2 — Pull + Posterior Chain (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

Today’s session focuses on building back strength, improving hip hinge control, and reinforcing posture under slightly higher demand.

The goal is clean pulling mechanics, controlled hinging, and balanced strength. Nothing should feel rushed. Every rep should look intentional.

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 & Weights (≈45 Minutes)

Lat Pulldown or Assisted Pull-Up

  • 3 sets of 10 reps

Coaching Cues

  • Pull elbows down toward your ribs

  • Keep chest tall

  • Avoid leaning back

  • Control the bar on the way up

  • Smooth pull, slow return

Seated Cable Row

  • 3 sets of 12 reps

Coaching Cues

  • Sit tall with chest up

  • Pull handle toward lower ribs

  • Pause 1 second at the squeeze

  • Pinch shoulder blades together

  • Return the weight slowly under control

Dumbbell Romanian Deadlift (RDL)

  • 3 sets of 12 reps

Coaching Cues

  • Soft bend in the knees

  • Push hips straight back

  • Keep dumbbells close to your legs

  • Spine stays neutral

  • Feel stretch in hamstrings, not lower back

Reverse Lunge (Bodyweight or Light Dumbbells)

  • 2 sets of 8 reps per leg

Coaching Cues

  • Step back into the lunge

  • Drop back knee straight down

  • Front heel stays planted

  • Maintain balance and control

  • Move smoothly in both directions

Dumbbell Hammer Curl

  • 2 sets of 12 reps

Coaching Cues

  • Elbows stay close to your sides

  • No swinging or momentum

  • Control the curl up

  • Lower slowly for about 3 seconds

Dead Bug

  • 3 sets of 6 reps per side

Coaching Cues

  • Lower opposite arm and leg together

  • Keep lower back pressed into the floor

  • Move slowly and deliberately

  • Exhale as limbs extend

Cardio Finisher (15 Minutes)

Option

  • Stationary bike

  • Or elliptical

Pace

  • Moderate, steady effort

Focus Cues

  • Controlled breathing

  • Smooth cadence

  • No spikes or sprints

Cardio should feel challenging but repeatable.

Day 2 Reminder

  • Pull with control, not momentum

  • Posture matters on every rep

  • Hinge through the hips, not the lower back

  • Progress comes from precision