Day 2 — Pull + Posterior Chain

Iron Fox Community Program
Parabellum Training System
Coach Rich

Lesson Overview

Today’s session emphasizes pulling movements and the posterior chain — your back, glutes, and hamstrings.

This day is about building balance, posture, and strength that carries over to everything else you do. Move with control and focus on clean reps.

Strength & Weights (≈45 Minutes)

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

Assisted Pull-Up or Lat Pulldown

• 3 sets of 10 reps

Coaching Cues

• Pull elbows down toward your ribs

• Keep chest tall

• Avoid yanking with the arms

• Control the return to the top

Seated Row Machine

• 3 sets of 12 reps

Coaching Cues

• Pull handles toward your torso

• Pause 1 second at the squeeze

• Pinch shoulder blades together

• No leaning back or jerking

Dumbbell Romanian Deadlift (RDL)

• 3 sets of 10 reps

Coaching Cues

• Soft bend in the knees

• Push hips straight back

• Keep dumbbells close to your legs

• Maintain a neutral spine

• Stop before your back wants to round

Reverse Lunge (Bodyweight)

• 2 sets of 8 reps per leg

Coaching Cues

• Step back instead of forward

• Drop the back knee straight down

• Keep front heel planted

• Stay tall through the torso

Dumbbell Hammer Curl

• 2 sets of 12 reps

Coaching Cues

• Elbows stay close to your sides

• Move slowly and under control

• No swinging or momentum

Dead Bug

• 3 sets of 6 reps per side

Coaching Cues

• Lower opposite arm and leg together

• Keep low back pressed into the floor

• Move slow and controlled

• Exhale as you extend

Cardio Finisher (15 Minutes)

Choose one option below.

Options

• Stationary bike

• Elliptical

Pace

• Moderate effort

• Slightly out of breath, but sustainable

Focus Cues

• Smooth, steady breathing

• Consistent effort

• No sprinting

Day 2 Reminder

• Control the movement

• Focus on posture and balance

• Quality reps beat speed

• Consistency builds results