Day 3 — Full Body Integration

Iron Fox Community Program
Parabellum Training System
Coach Rich

Lesson Overview

Day 3 is about tying everything together.

This session blends lower body, upper body, and core work into smooth, controlled movement. The focus is coordination, posture, and finishing the week feeling capable—not crushed.

Move with intent. Own every rep.

Strength & Weights (≈45 Minutes)

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

Dumbbell Box Squat

• 3 sets of 10 reps

Coaching Cues

• Sit back to a box or bench

• Lightly touch—do not collapse

• Stand up with control

• Keep chest tall and core braced

Push-Ups (Incline if Needed)

• 3 sets of 8–10 reps

Coaching Cues

• Body stays in a straight line

• Elbows around 45° from your sides

• Core tight throughout the movement

• Use an incline if full push-ups aren’t clean yet

Cable Face Pull

• 3 sets of 12 reps

Coaching Cues

• Pull the handle toward your face

• Elbows stay high

• Squeeze upper back and rear shoulders

• Move slow and controlled

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

• Do not overarch lower back

Farmer Carry

• 3 rounds of 30 seconds

Coaching Cues

• Walk tall with chest up

• Shoulders pulled down and back

• Grip tight

• Slow, controlled steps

• No leaning side to side

Cardio Finisher (15 Minutes)

Brisk Walk

• Slight incline if available

Pace & Focus

• Steady, purposeful pace

• Slightly out of breath but controlled

• Focus on posture and breathing

Day 3 Reminder

• This day is about integration, not max effort

• Clean movement beats heavy loading

• Finish the week feeling confident

• Consistency builds results over time

You’ve completed Week 1 — Strength Track.