🛡️ PARABELLUM: RELOADED – PHASE 1: REBUILD
Week 2: Core Reinforcement & Control Precision

🎯 WEEK 2 STRATEGIC OBJECTIVE:

"Breathe before you brace. Control creates power."

Now that movement patterns are activated and range is unlocked, Week 2 sharpens that control under load. This is a continuation and upgrade of Week 1 — still prioritizing tempo, isometric control, and single-limb dominance — but with tighter positions and more tension.

Our mission this week:

  • Reinforce core stability in multiple planes (anti-extension, anti-lateral, anti-rotation)

  • Introduce positional isometrics under fatigue

  • Maintain 10–12 quality sets per muscle group

  • Refine movement tempo and breathing mechanics

  • Increase time-under-tension (TUT) slightly from Week 1

💡 Each session starts with intentional prep and ends with strategic recovery.

📆 WEEK 2 STRUCTURE OVERVIEW

Day Theme Primary Goals Monday Core Stability + Push Pattern Bracing, pressing, scapular control Tuesday Lower Body Unilateral + Glute Bias Glute load bias, knee control, single-leg work Wednesday Posterior Chain + Isometric Integration Hinge hold, offset strength, breath control Thursday Upper Body Patterning + T-Spine Control Thoracic extension, scapular rhythm Friday Lower Body Volume + Anti-Rotation Core Quad/ham volume, core stability under load Saturday Flow + Ruck + Recovery Conditioning Crawls, carries, nasal breathing under load Sunday Full Reset: Parasympathetic Mobility Mobility, downregulation, stretch therapy

✅ SET DISTRIBUTION CONTINUITY

  • Maintain ~10–12 sets per muscle group

  • Slight rep increases (8–12 range) for hypertrophy stimulus

  • 2–3s tempo minimum per concentric/eccentric phase

  • Isolation exercises include top-end or mid-range holds

💥 MONDAY: Core Stability + Push Pattern

  • Prep: 90/90 Breathing → Bear Position Hold x 30s

  • Core (4 sets): Side Plank Reach-Through + Dead Bug (weighted)

  • Push (4 sets): Incline DB Press (3-1-2 tempo + iso hold on last rep)

  • Accessory (3 sets): Tall Kneeling Landmine Press → Wall Slides

  • Finisher: Farmer’s Carry (core + shoulder integrity)

💥 TUESDAY: Lower Unilateral + Glute Bias

  • Prep: Lateral Hip Openers → Banded Glute Bridge (1 min hold)

  • Unilateral (4 sets): Step-Through Lunge (2s pause at bottom)

  • Glute (4 sets): Frog Pumps → Kickstand RDL (tempo)

  • Mobility (3 sets): PAILs/RAILs 90/90 → Standing Hip CARs

💥 WEDNESDAY: Posterior Chain + Isometric Integration

  • Prep: Bird Dog Rows → Hip Airplanes

  • Strength (4 sets): DB RDLs (4-0-2 tempo)

  • Hold Work (4 sets): Isometric Glute Bridge Hold (weighted) + SA Row (3s pause at peak)

  • Core (4 sets): Offset KB Carry (long duration) → Dead Bug w/ Heel Tap

  • Finisher: Superman Hold + Slow Controlled Leg Lower

💥 THURSDAY: Upper Patterning + T-Spine

  • Prep: Wall Angels + Shoulder CARs + T-Spine Opener

  • Push (4 sets): Push-Up to Downward Dog + Slow Negative

  • Pull (4 sets): Cable Row (isometric pause + full protraction)

  • Accessory (3 sets): Band Y-T-W + Banded Serratus Slides

  • Mobility (3 sets): Thread-the-Needle + Banded Lats

💥 FRIDAY: Lower Volume + Anti-Rotation Core

  • Prep: Cossack Squat Flow → Lateral Band Walk

  • Squat (4 sets): Goblet Squat (3-2-1) → Iso Hold on Last Rep

  • Hamstring (4 sets): Stability Ball Leg Curl → Eccentric Only Curl

  • Core (4 sets): Paloff Press (3x10s hold per rep) → Side Plank March

  • Finisher: Iso Split Squat 20s Hold + 10 Pulses x 2

💥 SATURDAY: Flow + Ruck Conditioning (Optional)

  • Flow (20 min): Beast to Ape → Scorpion Stretch → Crab Reach → Kick Sits

  • Carry (4 rounds): Suitcase + Zercher + Front Rack Carries (40 yds each)

  • Ruck/Cardio (20–30 min): Incline Ruck Walk or Steady Row (Zone 2)

  • Breathing: 4-4-4-4 nasal only post-carry

💥 SUNDAY: Full Reset + Recovery

  • Mobility Circuit (15 min): Hip Flexor Flow + Thoracic Rotation + Banded Opener

  • Stretch & Downregulate:

    • Couch Stretch x 1min/leg

    • Supine Hamstring Hold x 1min

    • 4-7-8 Breathing x 5 rounds

End of Week 2 Checklist:

  • ✅ Maintained 10–12 sets per muscle group

  • ✅ Introduced new core isometric variations

  • ✅ Progressed tempo and hold time on main lifts

  • ✅ Daily AM/PM mobility flow logged

  • ✅ Breath control cues reinforced

We move slower so we can train harder. Stay sharp. Stay smooth. Week 3 awaits.

- Coach Rich