Iron Fox Community Program
Strength Focus

(Week 4) Day 2

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Day 2 — Pull + Posterior Chain

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 4: Turn Volume Into Strength
Coach Rich

Lesson Overview

Today reinforces back strength, hip hinge mechanics, and posture — now under slightly heavier resistance.

Reps are lower than Week 3.
Load may increase slightly.
Control remains non-negotiable.

You should feel strong and stable, not fatigued and sloppy.

Week 4 Training Standards (Track 1)

  • Reps slightly reduced

  • Load slightly increased if safe

  • Rest: 60–90 sec on main lifts

  • Stop each set with 1–2 reps in reserve

  • Clean reps > heavier weight

If balance or posture breaks down, reduce load.

Strength Work (≈45 Minutes)

Lat Pulldown

  • 4 sets of 8–10 reps

  • Tempo: Pull + 1-second pause / controlled return

Coaching Cues

  • Slightly heavier than Week 3 if form allows

  • Pull elbows toward ribs

  • Chest tall

  • Pause briefly at the bottom

  • Control the return fully

Seated Cable Row

  • 3 sets of 10 reps

  • Tempo: Controlled pull / slow return

Coaching Cues

  • Sit tall

  • Squeeze shoulder blades together

  • Avoid leaning back

  • Keep movement smooth

Dumbbell Romanian Deadlift (RDL)

  • 3 sets of 10 reps

  • Tempo: 3 seconds down / controlled up

Coaching Cues

  • Push hips back

  • Feel stretch in hamstrings

  • Maintain neutral spine

  • Dumbbells stay close to legs

  • No rushing

Reverse Lunge

  • 3 sets of 8 reps per leg

  • Tempo: Controlled both directions

Coaching Cues

  • Step back carefully

  • Front heel stays planted

  • Lower with control

  • Maintain balance and posture

Hammer Curl

  • 2 sets of 12 reps

  • Tempo: Slow and controlled

Coaching Cues

  • Elbows close to sides

  • No swinging

  • Control the lowering phase

Dead Bug

  • 3 sets of 8 reps per side

  • Tempo: Slow and deliberate

Coaching Cues

  • Lower opposite arm and leg slowly

  • Keep low back pressed into the floor

  • Exhale as limbs extend

Cardio Finisher (15 Minutes)

Option

  • Stationary bike
    or

  • Elliptical

Intensity

Moderate, steady pace.

Focus

  • Smooth breathing

  • Upright posture

  • No sudden spikes in effort

Cardio should feel controlled and sustainable.

Day 2 Reminder

Strength is control under load.

You are not trying to “feel wrecked.”
You are building strength you can repeat.

Stay tall.
Stay braced.
Finish strong.
Finish strong.