- Power Shack Members
- RHS Strength & Conditioning
Tuesday 18 February 2025
Warm-up2 rounds8 PVC Pass through8 PVC good mornings4 Walkers10 DB strict press (p.s)S&TPush Pre...
Monday 16 February 2025
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)
* Athletes to do modified workouts this week to optimize your performance – let’s be sma...
Thursday 13 February 2025
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)
Today’s Stimulus: *Moderate weight *Moderate volume *Core + upper body volumeWarm-up3x 8 Sit-ups 8...
Wednesday 12 February 2025 (16:30 first class)
Warm-upAMRAP 710 Sit-ups 10 Bend + Bow 10 Ring rows 20 Singles/doubles Workout“Annie?”50...
Tuesday 11 February 2025
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)
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight control Warm-up2 rounds 10 Be...
Monday 10 February 2025
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)
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)
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance/coreWarm-up3x 8 Sit-ups ...
Tuesday 4 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Medium weight *High volume *Metabolic conditioning/sport specific Warm-up2 roun...