#Power Hour

Add #PowerHour on the Bike/Tread/App

April 2023
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#Power Hour
Key: FBs=Full Body stretch UBS=Upper Body Strength CARDIO : STRENGTH by Days of the Week:
ALW=Arms&Light Wts FR=Foam Rolling UBs=Upper Body stretch ANY CARDIO OF CHOICE | X effort level X day WARM UP = GREEN color: either Core, Body
AS=Arms&Shoulders GL=Glutes&Legs Strength YF/SF/FF=Yoga Flow/Slow Flow/Focus Flow -Choose your own ride, run, row, etc. Area specific Warm Up or Warm Up Ride
C=Core LBS=Lower Body Strength *KM=Kristin McGee -OR can do the Suggested Rides Tuesday: FULL BODY STRENGTH
CB=Chest&Back LBs=Lower Body stretch *HC=Hannah C *SS=Selena S -Power Zone Challenge rides will be on when those Thursday: UPPER BODY STRENGTH
FBS=Full Body Strength *RK=Rebecca K *JJ=Jermaine J are taking place. See pzpack.com for details. Friday: LOWER BODY STRENGTH
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
HARD CARDIO FULL BODY MODERATE CARDIO UPPER BODY LOWER BODY EASY-MOD CARDIO RECOVERY
OPTIONAL "INTRO TO MEDITATION" PROGRAM ON PELOTON 1 2
IF NOT BOLDED = SUGGESTION ...although all are suggestions --> you make decisions ;) 5'C Tunde 3/22/23 20' FR Full Body
Shhhh, for April there are hidden links in the PDF to Post-Ride Stretch and bike Warm Up and 15' Ride Olivia 6/17/22 HC 2/24/22
Cool Down Ride Suggestions 30' Shania HC 3/30/23 20' SF Denis 4/3/22
5' Post-Ride Stretch
3 Meditation W1D1 4 Meditation W1D2 5 Meditation W1D3 6 Meditation W1D4 7 REST 8 Meditation W1D6 9 Meditation W1D7
10'C Callie 3/1/23 10' Barre Core 3/29/23 5' UBS Warm Up 5' LB Warm Up 5'C Robin 1/17/23 20' FR HC 5/16/22
30-45' Hard Cardio 45' FBS Adrian 30-45' Mod Cardio Robin 12/30/21 Adrian 9/15/20 45'+Cardio Easy-Mod
30' Shakira Ride (Spanish) 8/25/21 30' House Ride 30' UBS Rad 2/24/23 30'GL Jess 3/24/22 45' Hip Hop Ride
Camila 3/23/23 Tunde 3/9/23 Camila 3/10/23 30' Grounded SF
5' Post-Ride Stretch 10' FBs Ben 3/13/23 5' Post-Ride Stretch 10' UBs Matty 3/23/23 10' LBs Logan 3/8/23 5' Post-Ride Stretch Kirra 1/13/23
10 Meditation W2D1 11 REST 12 Meditation W2D3 13 Meditation W2D4 14 Meditation W2D5 15 Meditation W2D6 16 REST
10'C Adrian 3/23/23 15' Bodywt Strength 5'C Selena 3/16/23 5'C Andy 3/8/23 5' LB Warm Up Andy 5' Warm Up Ride 10' FR Matt 7/12/19
30-45' Hard Cardio Ben 4/3/21 30-45' Mod Cardio 20' 2010s Pop AS 8/17/20 45'+Cardio Easy-Mod
PZ W1R1 20' FBS Ben 4/5/22 PZ W1R2 Callie 2/27/23 30'GL Adrian 3/7/23 PZ W1R3
10' Hip Stretch 5' Cool Down Ride 30' Slow Flow
5' Post-Ride Stretch 10'FBs JJ 2/14/23 5' Post-Ride Stretch 5' UBs Ben 10/26/22 HC 5/6/22 5' Post-Ride Stretch Kirra 3/4/23
17 Meditation W3D1 18 Meditation W3D2 19 Meditation W3D3 20 REST 21 Meditation W3D5 22 Meditation W3D6 23 Meditation W3D7
5'C Robin 1/17/23 15' Bodywt Strength 5'C Emma 8/11/22 10'C Ben 1/16/23 5' Warm Up Ride 5' Warm Up Ride 10' FR HC 5/30/19
30-45' Hard Cardio Chase 8/24/21 30-45' Mod Cardio 30' Top 50 Music UBS 20' GL Adrian 3/12/23 45'+Cardio Easy-Mod
PZ W2R1 20' FBS Britney Spears PZ W2R2 Ben 12/29/22 5' Post-Ride Stretch PZ W2R3
Robin 7/16/20 15' Hip Mobility 5' Cool Down Ride 30' Slow Flow
5' Post-Ride Stretch 10'FBs Ben 7/27/22 5' Post-Ride Stretch 10'UBs Logan 3/1/23 Kirra 2/7/23 5' Post-Ride Stretch KM 1/22/23
24 25 26 27 28 29 30
10' Pilates Emma 12/16/20 15' Bodywt Strength 10'C Callie 2/1/23 10' Pilates KM 3/17/23 5' Warm Up Ride 5' Warm Up Ride 10' FR Glutes HC 12/8/19
30-45' Hard Cardio Ben 3/21/22 30-45' Mod Cardio 10' ALW Cody 3/21/23 10' GL Ben 2/23/23 45'+Cardio Easy-Mod 10' FR Quads HC
PZ W3R1 Flash 15' Jess 5/14/21 PZ W3R2 20' CB Logan 3/28/23 15' Barre LB HC 8/12/22 PZ W3R3 11/24/19
5' Post-Ride Stretch 10'FBs Logan 6/1/22 5' Post-Ride Stretch 10' UBs Andy 6/8/22 5'LBs RK 3/15/23 5' Post-Ride Stretch 30' SF Denis 10/27/21