- Power Shack Members
- RHS Strength & Conditioning
Wednesday 25 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2 Rounds: 10 Sit-ups10 Air squats 10 Hanging knee raises 20 Singles/Doubles Workout 12 Minut
Tuesday 24 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2 Rounds: 10 Alt Lunge twist 10 Bend + bow10 Ring rows 10 Snatch grip deadlift 10 Hang power
Monday 23 February (16:30/17:30/18:30 classes)
Power Shack Members
Warm-up 2x 20s Squat hold 5 Walkers 10 Ring rows 10 pvc pt 10 pvc gm 10 pvc oh squat10 Side to side
Day 43 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport Specific/CoreWarm-up2x10 Push-up 10 Sit-ups
Day 42 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate/high weight *Moderate/high volume *Sport performance Warm-up 2 rounds
Friday 20 February (only 16:30/17:30 classes)
Power Shack Members
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10 Double DB clean (light) Workout (or any
Thursday 19 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2x10 Air squat (2s hold)10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.55 Push pre
Wednesday 18 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2 Rounds: 10 Sit-ups10 Air squats 10 Hanging knee raises10 Box step-ups5 Box jumps Workout 1
Tuesday 17 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2 Rounds: 200m Easy Jog 10 Alt Lunge twist 10 Bend + bow 20 Singles/Doubles10 Snatch grip de
Monday 16 February (16:30/17:30/18:30 classes)
Power Shack Members
Warm-up 2x 20s Squat hold 10 Box step-ups 5 Walkers 10 Ring rows 10 KB Swings Strength/Technique (st
Day 41 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Medium volume *Recovery/de-load Warm-up2 rounds 10 Sit-ups 5 Med
Day 40 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport SpecificWarm-up2x 8 Alt lunges 8 Box step-u
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