- Power Shack Members
- RHS Strength & Conditioning
Friday 14 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downsWorkout (Or open gym) 21-15-9BB B
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
Monday 10 November 2025 (15:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow 10 Deadlift (bar)10 Hang power clean (bar)5 Front squat (bar)5 Thruster (bar)
Day 9 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *moderate weight *Medium volume *Strength building Movement Demo Deadlift*Rememb
Day 8 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Medium volume *Base building Movement Demo DB Bench Press https:/
Day 7 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Base/Strength building Movement Demo Back Squ
Friday 7 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows10 Banded Curls10 Banded pull-downs Workout (Or open gym) 100 KB/Eas
Thursday 6 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Alt lunge twists10 Bend + bow10 Ring rows 5 Walkers10 Supermans8 Hang power snatch (bar)
Wednesday 5 November 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker5 Burpee10 KB deadlift (light)Start S&T as soon as warm-up is done
Tuesday 4 November 2025 (first class 15:30)
Power Shack Members
Warm-up3x10 Bend + Bow 5 Walkers30 Singles/Doubles10 sit-ups10 Air squats (2s pause) then warm up ba
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