🦊 IRON FOX PATCH NOTES

Alternative Exercise System

Parabellum Community Program
Coach Rich

🧭 Why This Exists

Iron Fox is not dependent on perfect conditions.

Equipment will vary.
Gyms will be crowded.
Home setups will be limited.

The program does not break when that happens.

This system ensures you can adapt without losing the training stimulus.

🔁 How to Use This System

Every movement in the program falls into a category:

• Squat

• Hinge

• Horizontal Push

• Vertical Push

• Horizontal Pull

• Vertical Pull

• Carry

• Core

• Cardio

If a machine or movement isn’t available, you replace by category, not randomly.

This keeps:

• The training effect intact

• The progression intact

• The weekly intent intact

You’re swapping patterns — not just exercises.

🦵 LOWER BODY — SQUAT PATTERN

(Leg Press, Goblet Squat, Box Squat replacements)

If you don’t have a Leg Press:

🔹 Dumbbell Goblet Squat
Hold weight close to chest. Same squat cues.

🔹 Dumbbell Front Squat
Two dumbbells at shoulders. Upright torso.

🔹 Bodyweight Tempo Squats
3–4 second lowering phase.

🔹 Wall Sit
Beginner-friendly quad alternative.

🦵 LOWER BODY — HINGE PATTERN

(RDL, Hip Thrust alternatives)

If dumbbells aren’t available:

🔹 Glute Bridge (Bodyweight)
Pause 2 seconds at the top.

🔹 Single-Leg Glute Bridge
Increases difficulty without load.

🔹 Backpack RDL
Fill backpack with books or weight.

🔹 Kettlebell Swing (Only if trained)
Technique must be clean.

🫸 PUSH — HORIZONTAL

(Machine Chest Press, DB Press alternatives)

If no chest press machine:

🔹 Push-Ups
Incline, flat, or knees.

🔹 Resistance Band Chest Press
Anchor band behind you.

🔹 Dumbbell Floor Press
Safer shoulder angle.

🔹 Tempo Push-Ups
Slow lowering increases difficulty.

🫳 PUSH — VERTICAL

(Shoulder Press alternatives)

🔹 Seated Dumbbell Press
More stable for beginners.

🔹 Pike Push-Ups
Bodyweight option.

🔹 Resistance Band Overhead Press
Great for home training.

🧲 PULL — VERTICAL

(Pull-Ups, Lat Pulldown alternatives)

If pull-ups aren’t available:

🔹 Assisted Band Pull-Ups
Band looped around bar.

🔹 Lat Pulldown Machine
Primary substitute.

🔹 Resistance Band Pulldown
Anchor band overhead.

🔹 Inverted Rows (Table or Bar)
Beginner-friendly bodyweight option.

🧲 PULL — HORIZONTAL

(Cable Row alternatives)

🔹 Dumbbell Bent-Over Row
One arm at a time.

🔹 Resistance Band Rows
Anchor to door or post.

🔹 TRX / Suspension Rows
Adjust body angle for difficulty.

🧍 CARRIES

(Farmer Carry alternatives)

🔹 Suitcase Carry (Single Side)
Adds anti-rotation core demand.

🔹 Backpack Carry
Loaded backpack.

🔹 Heavy Grocery Bags
Practical strength.

🔹 Static Hold
Stand tall holding weight.

🧠 CORE

If planks bother wrists:

🔹 Forearm Plank
Standard alternative.

🔹 Dead Bug
Low-back friendly.

🔹 Side Plank
Core + stability.

🔹 Pallof Press (Band or Cable)
Anti-rotation strength.

🏃 CARDIO OPTIONS

No machines?

🔹 Outdoor brisk walk
🔹 Stair step-ups
🔹 March in place (arms engaged)
🔹 Jump rope (controlled pace)
🔹 Outdoor bike

Cardio is about consistency — not equipment.

🔄 Quick Swap Chart (Community Friendly)

If you can’t do → Replace with:

• Leg Press → Goblet Squat

• Pull-Up → Band Pulldown

• Cable Row → Dumbbell Row

• Machine Chest Press → Push-Ups

• RDL → Glute Bridge

• Farmer Carry → Suitcase Carry

• Plank → Dead Bug

🛡️ Beginner Rules for Substitutions

• Replace by movement pattern, not preference

• Match rep range from original plan

• Keep tempo controlled

• Stop 1–2 reps before failure

• Pain = switch variation

This is structure — not improvisation.

🦊 The Iron Fox Principle

Iron Fox is not about perfect equipment.

It’s about:

Adaptability
Consistency
Execution

If you can:

• Squat

• Hinge

• Push

• Pull

• Carry

• Brace

• Walk

You can train anywhere.

The system holds.

And so do you.