Hoist Fitness ROC-IT - Manual (Page 30)

I N T E R M E D I A T E P H A S E
STORK STAND TO INVERTED FLYERS
WITH SHOULDER STABILIZATION:
1. Stand adjacent to a machine using
the left hand to hold it as a support
(if necessary). Slowly lift the left leg,
[kbg`bg`ma^mab`aiZkZee^emhma^ÜhhkZg]
balancing on the right leg
2. Gently exhale, contract the abdominals
and bend forward at the hip, extending
the left leg behind to reach a position
where the torso and left leg are parallel
mhma^Ühhk':ohb]ma^m^g]^g\rmhkhmZm^
the torso to achieve this end position by
keeping the hips and shoulders parallel
pbmama^Ühhk
3. Slowly extend the right arm overhead
!iZkZee^emhÜhhk"pbmama^manf[ihbgmbg`
towards the ceiling, then slowly move
the arm out to the side. Hold this position
for 3 – 5 seconds then slowly return to a
standing position
4. Perform three repetitions and repeat
to the opposite side. As conditioning
levels improve, attempt to complete this
movement without using a support
S TANDING UPPER BAC K
S TRETC H:
1. Stand facing a machine, with feet
together and arms overhead. Slowly
exhale, contract the abdominals and
bend forward at the hips to place the
outstretched arms on the machine as
a support with thumbs facing each other
2. While maintaining a relaxed,
extended position in the arms and legs,
exhale and push downward on the
machine to arch the back
,'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side
COOL DOWN STRETC HING
Repeat the entire Cool Down program from the Introductory Phase.
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