1️⃣ Strength Focus – “Make Life Easier”

This track is about getting stronger so everyday stuff stops feeling hard.

Who this is for:

• You feel weak getting out of chairs

• Your posture collapses during long streams

• Carrying groceries feels like a mini boss fight

What we train:

• Core stability

• Legs, back, and shoulders

• Controlled reps with plenty of rest

Why it matters:
More strength = better posture, less fatigue, and joints that don’t hate you after sitting all day.

Day 1 — Lower Body + Push

Iron Fox Community Program
Parabellum Training System
Coach Rich

Lesson Overview

Today’s session focuses on lower-body strength paired with pushing movements for the upper body.

The goal is control, positioning, and confidence. You should leave this workout feeling worked, not wrecked. Move with intention and respect your joints.

Strength & Weights (≈45 Minutes)

Rest 60–90 seconds between sets unless noted otherwise.
All reps should be slow and controlled.

Goblet Squat

• 3 sets of 10 reps

Coaching Cues

• Hold the dumbbell tight to your chest like a counterweight

• Brace your core as if you’re about to cough

• Sit down between your hips, not forward

• Keep chest tall

• Knees track naturally over toes

• Control the lowering phase

Leg Press

• 3 sets of 12 reps

Coaching Cues

• Feet shoulder-width on the platform

• Push through heels and mid-foot, not toes

• Lower the sled under control

• Stop when knees bend comfortably

• Press up without locking knees

Machine Chest Press

• 3 sets of 10 reps

Coaching Cues

• Light pinch of shoulder blades back and down

• Elbows slightly below shoulder height

• Press smoothly — do not slam the stack

• Control both the press and the return

Incline Dumbbell Press

• 2 sets of 10 reps

Coaching Cues

• Set bench to a low incline

• Use a neutral grip if shoulders feel tight

• Lower dumbbells slowly until elbows reach ~90°

• Press up while keeping ribs down

• Core stays tight the entire set

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, no rushing

Front Plank

• 3 sets of 20–30 seconds

Coaching Cues

• Elbows stacked directly under shoulders

• Brace abs and squeeze glutes

• Imagine pulling elbows toward toes

• Keep neck neutral — don’t look up or drop head

Cardio Finisher (15 Minutes)

Choose one option below.

Options

• Treadmill walk

• Stationary bike

Pace

• You should be able to talk in full sentences

• Slightly out of breath, but controlled

Focus Cues

• Maintain a steady rhythm

• Relax shoulders and jaw

• Breathe through your nose if possible

This is about consistency, not exhaustion.

Day 1 Reminder

• Control beats speed

• Good reps beat heavy reps

• Joint comfort comes first

• Show up, move well, repeat