Iron Fox Community Program
Strength Focus

(Week 3) Day 2

Complete & Continue Next Lesson Learn More

Day 2 — Pull + Posterior Chain (Week 3 Progression)

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 3: Stability Under Fatigue
Coach Rich

Lesson Overview

Day 2 emphasizes posterior-chain strength and upper-back control under slightly higher fatigue.

The focus today is maintaining posture, clean hinge mechanics, and smooth pulling reps — especially as sets extend and fatigue builds.

Strong backs and hips support everything else you do.

Week 3 Training Standards (Track 1)

  • Tempo: Controlled on all lifts

  • Lowering phase: ~2–3 seconds

  • Rest:

    • Main lifts: 60–90 seconds

    • Assistance lifts: 45–60 seconds

  • Load: Increase only if Weeks 1–2 felt repeatable

  • Goal: Clean reps late in sets

Posture and control matter more than weight.

Strength & Weights (≈45 Minutes)

Lat Pulldown

  • 3 sets of 12 reps

Coaching Cues

  • Pull elbows down toward ribs

  • Keep chest tall

  • Pause briefly as the bar reaches your chest

  • Control the return — no bouncing

Seated Cable Row

  • 4 sets of 12 reps

Coaching Cues

  • Sit tall with chest up

  • Pull handle toward lower ribs

  • Squeeze shoulder blades together

  • Avoid leaning back

  • Slow, controlled return

Dumbbell Romanian Deadlift (RDL)

  • 3 sets of 14 reps

Coaching Cues

  • Push hips straight back

  • Maintain a neutral spine

  • Keep dumbbells close to legs

  • Lower for ~3 seconds

  • Feel the stretch in hamstrings, not the lower back

Reverse Lunge

  • 3 sets of 8 reps per leg

Coaching Cues

  • Step back into the lunge

  • Control the descent

  • Keep front heel planted

  • Maintain balance and posture

  • Smooth movement both directions

Hammer Curl

  • 2 sets of 14 reps

Coaching Cues

  • Elbows tight to your sides

  • Curl under control

  • Lower slowly

  • No swinging or momentum

Dead Bug

  • 3 sets of 8 reps per side

Coaching Cues

  • Lower opposite arm and leg together

  • Keep lower back pressed into the floor

  • Move slowly and deliberately

  • Fully exhale as limbs extend

Cardio Finisher (15 Minutes)

Option

  • Stationary bike

  • Or elliptical

Pace

  • Moderate, steady effort

Focus Cues

  • Smooth, controlled breathing

  • Consistent cadence

  • No spikes or surges

Cardio should feel calm but purposeful.

Day 2 Reminder

  • Strong posture supports everything else

  • Hinge through the hips, not the back

  • Smooth reps beat heavy reps

  • Finish feeling confident, not fried