- Power Shack Members
- RHS Strength & Conditioning
Friday 21 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 21-15-9-7-5
Thursday 20 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Air squats20s Squat hold 10 DB Push press (p.s
Wednesday 19 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Hang Power clean (bar)10 Front
Tuesday 18 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walker + push-up10 Alt DB hang snatch (light) Workout5 s
Monday 17 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow10 Box step-ups10 Air squat5 Jumping squats Workout 20 Wall Balls (20/14)10 Bo
Day 12 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate to moderate-heavy weight *Medium volume *Strength building Movement De
Day 11 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *High volume *Muscular endurance Movement Demo DB Bench Press http
Day 10 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Sport specific Movement Demo DB power clean:
Friday 14 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downs Workout (Or open gym) 21-15-9BB
Thursday 13 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x100m jog10 Heel touches10 Push-ups10 Box step-ups 10 Supermans10 Tuck jumps Workout3 Rounds
Wednesday 12 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker10 Air squat (2s pause)10 Hanging knee raises10 Alt lunge twist20s han
Tuesday 11 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 5 Walkers10 Kipping swings10 Alt DB hang snatch (light) Wo
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