- Power Shack Members
- RHS Strength & Conditioning
Day 30 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate/heavy weight *High volume *Sport performance Warm-up 2 rounds 10 Air s
Friday 23 January 2025 (16:30 first class)
Power Shack Members
Warm-up3 rounds 15 Banded pull -aparts15 ring rows 15 Banded curls15 Push-ups15 Air squats Workout (
Thursday 22 January (16:30 only class)
Power Shack Members
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.510 Side to side leg swings per l
Wednesday 21 January (16:30 first class)
Power Shack Members
Warm-up2x5 Walkers + push-up10 Heel touches10 Double KB Deadlift10 Alt Lunge twist10 Ring Rows10 Lat
Tuesday 20 January (15:30 First class)
Power Shack Members
Warm-up3x30 Singles/doubles10 Ring Rows 10 KB Deadlift10 KB Swing 10 Sit-ups S&TEvery 1:30 (6 ro
Monday 19 January (16:30 only class)
Power Shack Members
Warm-Up10 Ring rows 10 Hanging knee raises10 Air Squat10 Heel Touches10 PVC Pass-Through10 PVC OH Sq
Day 29 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Strength building (with a hypertrophy s
Day 28 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate/heavy weight *Moderate volume *Hinging overload/strength building Warm
Day 27 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Medium volume *Metabolic conditioning/sport specific (building on
Friday 16 January 2025 (16:30 first class)
Power Shack Members
Warm-up3 rounds 15 Banded pull downs 15 Banded curls15 Push-ups Workout (or any alternate) 3 Superse
Thursday 15 January (16:30 only class)
Power Shack Members
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.510 Kipping swings(bar)10 Deadlif
Wednesday 14 January (16:30 first class)
Power Shack Members
Warm-up3x5 Walkers + push-up10 Alt hang DB snatch (light)10 Heel touches10 Box Step-ups*Start S&
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