Sisters of Iron

Sisters of Iron

Powerlifting
Coach
SUZETTE ARANDA

Powerlifting 4 day weekly programming. This is a conjugate style programming and it's recommended to have access to specialty bars and band/chains.

$14 / mo
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Progressive Strength Building
Strength takes time to build but with a smart program it will happen
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Access to Feedback
You'll get direct access for video feedback weekly. Check ins are not required but recommended to stay motivated and on track
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Join the Tribe
Be a part of the Tribe of women lifting and getting stronger. Our community is growing quickly and we want you to be a part of it!
Features
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Access to your coaches
Coaching review to provide the feedback you need to grow
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Programming 4 days per week
Weekly strength and skill 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
All programming delivered through Train Heroic app
Equipment
Required
Barbell // Rack // Bench // Dumbbells
Recommended
chains/bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-7-4

A

Seated incline shoulder press

3 x 1

B

Seated incline shoulder press

3 x 3

C

DB Bench Press

3 x 12

D

DB Overhead Tricep Extension

3 x 12

E

Chest-Supported DB Row

3 x 12

F

Hammer Curl

3 x 12

Tuesday
2022-7-4

A

Safety Bar Good Morning

3 x 3

B

Deadlift

3 x 3 @ 60 %

C

DB Lunges

3 x 12

D

Back Extension

3 x 15

Thursday
2022-7-7

A

Box Squat

10 x 2

B

Deadlift

9 x 2 @ 60 %

C

Dimel Deadlifts

5 x 10

D

Back Extension

3 x 20

E

Reverse Hyperextension

3 x 12

F

Ab of choice

1 x 100

Friday
2022-7-8

A

Bench Press

6 x 6

B

Strict Press

5 x 5

C

DB Shoulder Press

3 x 12

D

Lat Pulldown

3 x 12

E

DB Shoulder Press

3 x 12

F

Hammer Curl

3 x 15

G

Banded facepull

1 x 100

Coach
More from Sisters of Iron
coach-avatar SUZETTE ARANDA

Suzette is the owner of Sisters of Iron and has competed in powerlifting for 8 years. Recently winning 2nd place open at USPA National Championships. As an older athlete, she understands the value of recovery and balance in training.

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Sisters of Iron
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Sisters of Iron
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Sisters of Iron
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Sisters of Iron
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