Hoist Fitness ROC-IT - Manual (Page 24)

C. OBLIQUE CRUNC HES:
Eb^hgma^e^_mlb]^hgma^Ühhkhk^q^k\bl^
mat in a bent knee position with a 90°
bend at the knees. Always maintain a
neutral spine
Rotate the torso right until both shoulders
mhn\ama^Ühhkhk^q^k\bl^fZm
Extend the left (lower) arm out in front of
the torso and place the right hand on the
right temple or behind the head with the
^e[hpÜZk^]pb]^
Exhale gently, contract the abdominals
and obliques and curl the torso upwards
on a 1 – 2 second count both shoulder
[eZ]^leb_mh__ma^Ühhk
Attempt to maintain the knees in contact
pbmama^Ühhkhk^q^k\bl^fZmZmZeembf^l
Slowly lower the torso on a 1 – 2 second
count, touching the head gently to the
Ühhkhk^q^k\bl^fZmZg]k^i^Zm
Perform controlled repetitions for 15 – 20
seconds or to fatigue and repeat on the
opposite side. Progress towards 30 – 45
seconds each side as conditioning levels
improve.
D. S TEP OVERS:
Stand facing a 12 “ riser (progress
to 16 ”) sideways and follow a step
over cycle (right foot up, left foot up,
right foot down on the other side, left
foot down on the other side) at a 96
(progress up to 128) beat step rate
choreographed to music
The participant can lead with either foot
Program a 30 – 45 second station and
progress upwards towards 90 seconds
as conditioning levels improve
I N T E R M E D I A T E P H A S E
2 3
Page1to44.indd 24 1/12/07 7:34:01 AM