- Power Shack Members
- RHS Strength & Conditioning
Monday 20 July (16:30/17:30/18:30)
Power Shack Members
Warm-up:2 rounds20s Squat hold10 Air squat10 Crab walk sqaut (5 l + 5 r) 10 PVC PT10 PVC GM10 Bend +
Day 9 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3 rounds10 Bend + Bow10 Sit-ups10 KB Deadlift10 KB Russian Swing5 Walker Workout30 V-ups-Then
Day 8 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3x10 Bend + bow10 Ring rows10 KB Deadlift (light)10 KB High pull (light)10 Heel touches Worko
Day 7 RHS Champions Camp – S&C
RHS Strength & Conditioning
Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers10
Friday 17 July (16:30/17:30)
Power Shack Members
Warm-up:3 rounds10 Banded pull-downs10 Ring rows10 Push-up10 KB Upright Row (light) Workout4 Rounds3
Thursday 16 July (16:30/17:30/18:30)
Power Shack Members
Warm-up:3 rounds10 PVC PT10 PVC GM10 Ring rows10 Box step-ups10 Bent over row (bar)10 Deadlift (bar)
Wednesday 15 July (17:00/18:30)
Power Shack Members
Warm-up:3 rounds10 Bend + bow200m jog10 heel touches5 Walker + push-up WorkoutTeams of 2:You go I go
Tuesday 14 July (16:30/17:30/18:30)
Power Shack Members
Warm-up:2 rounds10 Air squat20s Squat hold10 Sit-ups10 Hanging knee raises10 PVC PT 10 PVC GM10 PVC
Monday 13 July (16:30/17:30/18:30)
Power Shack Members
Warm-up:2 rounds30 Singles/Doubles10 PVC PT10 PVC GM10 Bend + bow10 Alt Lunge Twist5 Walkers S&T
Friday 10 July (16:30/17:30)
Power Shack Members
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-up 30s on any machine during
Thursday 9 July (16:30/17:30/18:30)
Power Shack Members
Warm-up:3 rounds30 Singles/Doubles10 PVC PT10 PVC GM10 Ring rows5 Walkers10 DB hang snatch per side
Wednesday 8 July (17:00/18:30)
Power Shack Members
Warm-up:3 rounds10 Ring rows10 Air squat20s Squat hold5 Jumping squat10 Hang clean (bar)10 Med ball
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