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Black Iron Cakes

Black Iron Training

Bodybuilding, General Fitness
Coach
Emi Mraule

This program is designed to be an add on to your current programming and isn’t designed to be a stand-alone program. It is designed to be predominately glute focused with a lower-body emphasis. This program will help fix any deficiencies that a traditional program may miss. We will go through different phases to grow and strengthen your glutes! 3 new workouts per week, 15-25 minutes of training per day.

Features
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 3 days per week
Daily strength training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.
Equipment
Required
Barbell (can be substituted with DB on some exercises) // Dumbbells/Kettlebells // Resistance bands (“booty bands”)
Recommended
Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 6 - Day 1

A

Rear Foot Elevated Split Squat

8, 8, 6, 6, 4, 4

B

BB KAS Glute Bridge

8, 8, 6, 6, 4, 4

Wednesday
Week 6 - Day 2

A

Back Squat

8, 8, 6, 6, 4, 4

B

Glute Med Cable Kickback

8, 8, 8, 6, 6

Friday
Week 6 - Day 3

A

DB RDL

8, 8, 6, 6, 4, 4

B

Staggered (B) Stance Hip Thrust

6, 6, 6, 4, 4

Coach
coach-avatar Emi Mraule

National Academy of Sports Medicine (NASM), Over 10 years experience in the fitness industry

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Ready to grow your glutes?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Cakes
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FAQs
Are the workouts sent out daily?
The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!
What if I can’t workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual!
Do I have to wait to start at the beginning of a cycle?
No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Black Iron Cakes
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Black Iron Cakes
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Black Iron Cakes
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Black Iron Cakes