Day 3 — Full Body Integration (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 integrates strength into full-body movement patterns while slightly challenging your work capacity.

The exercises should feel familiar.
What changes is your ability to move through them with better control, better breathing, and slightly less rest.

This is where strength starts to feel usable.

General Week 2 Guidelines (Track 1)

• Tempo: Controlled on all lifts

• Lowering phase: ~2–3 seconds

• Lifting phase: Smooth and deliberate

• Rest: Slightly reduced from Week 1

• Load: Only increase if form stays clean

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

This day is about integration, not max effort.

Strength & Weights (≈45 Minutes)

Dumbbell Box Squat

• 3 sets of 10 reps

Coaching Cues

• Sit back to a box or bench

• Light touch — no collapsing

• Stand up with control

• Keep chest tall and core braced

• Control the descent for ~3 seconds

Push-Ups (Incline if Needed)

• 3 sets of 8–10 reps

Coaching Cues

• Body stays straight from head to heels

• Elbows about 45° from your sides

• Lower slowly for 2–3 seconds

• Press up steadily

• Keep core tight the entire time

Cable Face Pull

• 3 sets of 12 reps

Coaching Cues

• Pull the rope toward your face

• Elbows stay high

• Squeeze upper back at the pause

• Return the weight slowly under control

Hip Thrust (Bench or Floor)

• 3 sets of 12 reps

Coaching Cues

• Chin tucked

• Ribs down

• Drive through heels

• Squeeze glutes hard at the top for 1 second

• Lower under control for ~3 seconds

Farmer Carry

• 3 rounds of 35–40 seconds

Coaching Cues

• Hold dumbbells at your sides

• Walk tall with shoulders down

• Core braced lightly

• Take controlled steps

• Focus on posture, not speed

Rest Adjustment (Important)

• Reduce rest by ~10–15 seconds compared to Week 1

• Still prioritize clean reps

• If form slips, extend rest slightly

Work capacity improves when quality stays high.

Cardio Finisher (15 Minutes)

Option

• Brisk treadmill walk

Intensity

• Low to moderate

Focus Cues

• Smooth, controlled breathing

• Consistent pace

• Slightly faster recovery than Week 1

Cardio should feel easier to settle into than it did before.

Day 3 Reminder

• This is strength in motion

• Cleaner reps matter more than heavier weight

• Reduced rest is part of the progression

• Finish the week feeling capable, not crushed

You’ve completed Week 2 — Strength Foundation.