- Power Shack Members
- RHS Strength & Conditioning
Monday 16 February 2025
Power Shack Members
Warm-up 2 rounds 10 Air squats 10 Bend + Bow 10 Deadlift (bar)10 Bent over row (Bar)20s Pidgeon stre
Monday 16 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
* Athletes to do modified workouts this week to optimize your performance – let’s be sma
Thursday 13 February 2025
Power Shack Members
Warm-up 2x 10 Bend and bow 5 Walkers 10 Air Squat 10 heel touches 10 Alternating DB hang Snatches (l
Thursday 13 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Core + upper body volumeWarm-up3x 8 Sit-ups 8
Wednesday 12 February 2025 (16:30 first class)
Power Shack Members
Warm-upAMRAP 710 Sit-ups 10 Bend + Bow 10 Ring rows 20 Singles/doubles Workout“Annie?”50
Tuesday 11 February 2025
Power Shack Members
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 4 Walkers10 DB strict press (p.s) S&TStric
Tuesday 11 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight control Warm-up2 rounds 10 Be
Monday 10 February 2025
Power Shack Members
Warm-up 2 rounds 10 Air squats 5 Walkers 10 Box step-ups 10 KB Swing (light)20s Pidgeon stretch each
Monday 10 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Moderate volume *Sport performance Warm-up 2 rounds 10 push ups 5
Thursday 6 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance/coreWarm-up3x 8 Sit-ups
Tuesday 4 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Medium weight *High volume *Metabolic conditioning/sport specific Warm-up2 roun
Monday 3 February 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 2 rounds 10 Air squ
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