Hoist Fitness ROC-IT - Manual (Page 31)

CIRCUIT PROGRAM
1. Frequency (F):
Recommend three non-consecutive days a week.
Consider four non-consecutive days a week, but be
mindful of burnout or boredom due to the increased
frequency of programming. Implementing variety
in the cardiovascular stations may overcome this
potential obstacle
2. Intensity (I):
As conditioning levels improve, exercise intensities will
gradually increase by adding greater resistance, but
never compromise exercise technique.
As this program involves active recoveries and
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initially with lower-intensities that are attainable, yet
challenging
The intensities however need to be consistent with
exercise goals. Individuals seeking to improve muscle
conditioning (muscular endurance) should select
resistances that challenge the muscles to fatigue
with higher repetitions, while those seeking gains
in muscular strength should select resistances that
challenge the muscles to fatigue with lower repetitions
3. Repetitions (R):
The repetition range should initially start with higher
repetitions in the range of 12 – 15.
Consistent with exercise goals, gradually progress the
number of sessions to a range of 8 – 12 for muscular
strength and maintain a 12 – 15 repetition range for
muscular endurance
4. Sets (S):
As this program involves active recoveries and a
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as conditioning and exercise tolerance improve
5. Time (T):
Recommend a tempo of one second to complete
the pushing or pulling phase followed by a slow,
controlled two second return during resistance training
Initially follow a work to rest ratio of 1 part work
(30 – 45 seconds) and 2 parts rest (30 – 45 active
recovery and a 30 – 45 second passive recovery). If
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fatigue in completing all exercises and cardiovascular
stations, increase the duration of the passive rest
interval to two parts rest
As conditioning levels improve, reduce or eliminate the
passive recovery portion and increase the duration of
the cardiovascular station towards 60 – 90 seconds
COOL -DOWN S TRETC HING
(10 MINUTES)
1. 4 – 5 minutes of general cardiovascular activity
2. 15 – 20 sec static stretches, 2 repetitions per stretch
Standing Chest
Stretch
Standing Posterior
Shoulder Stretch
Standing Quadricep
Stretch
Upper Back Stretch
Standing Calf
Stretch
Kneeling Hip Flexor
Stretch
Lower Back (Cat
and Cow) Stretch
Seated Hamstring
Stretch
Seated Quadratus
Stretch
Seated Adductor
(Inner Thigh) Stretch
Seated Overhead
Triceps Stretch
Seated Biceps
Stretch
WARM-UP & S TRETC HING
(10 -15 MINUTES)
1. 4 – 5 minutes of general cardiovascular activity
2. Combination of static stretches (15 – 20 sec) and dynamic
movements (3 – 5 sec)
Standing Shoulder and Trap
Stretch
Standing Shoulder Rotations
Standing Quadriceps Stretch
Triangle Stretches
Standing Upper Back Stretch
Lower Back (Cat and Cow)
Stretch
Kneeling Stability Ball Chest
Stretch
Stork Stand to Inverted Flyers
with Shoulder Stabilization
CIRCUIT TRAINING
(20 MINUTES)
1. 1 – 4 non-consecutive days per week
2. Generally 50 – 70 % 1 RM or to a point of fatigue without
compromise to technique, consistent with exercise goals.
Intensities can be increased to greater than 70 % of maximal
3. 8 – 15 repetitions, 1 – 4 circuits. Be mindful of total time of the
circuit program by carefully structuring the number of circuits with
the extended cardiovascular stations
4. 1: 2 exercise to active and passive recoveries ratio with a one
second pull/push phase and two second slow, controlled return.
Progress to eliminating the passive recovery and increasing the
duration of the active recovery
ROC-IT™ Station
ROC-IT 301 Chest Press
ROC-IT 201 Lat Pulldown
ROC-IT 401 Leg Extension
ROC-IT 402 Leg Curl
ROC-IT 501 Shoulder Press
ROC-IT 203 Seated Mid Row
ROC-IT 101 Seated Dip
ROC-IT 102 Biceps Cur
Cardiovascular Station
A: Step-Ups
B: Bent Knee Crunches
C: Oblique Crunches
D: Step Overs
E: Jumping Jacks or Jump Rope
F: High Knee Jogging or
Marching
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H: Side Lunge with Rotational
Punches
I N T E R M E D I A T E P R O G R A M
A T A G L A N C E
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