Hoist Fitness ROC-IT - Manual (Page 36)

A D V A N C E D P H A S E
E. RUSSIAN TWISTS (CORE
CONDITIONING):
Lie back on a stability ball and slowly walk
the body out to a table top position with the
mhklhZg]mab`aliZkZee^emhma^Ühhk%Zg]Z
90 º bend at the knees
Raise the arms directly over the chest
bgm^keh\dbg`ma^Ûg`^kl
Gently exhale and slowly rotate the torso
right until the extended arms are parallel
pbmama^Ühhk
Rotate 180 º completely to the left until the
^qm^g]^]ZkflZk^iZkZee^epbmama^Ühhk
Begin with a 30 second interval, progressing
towards 60 seconds as conditioning levels
and tolerance improve
F. MEDICINE BALL DRILLS
(REACTION TIME):
This drill will require additional space or
attention to participants in adjacent areas as
the drill involves a moving medicine ball
This drill can be performed with a partner
(trainer or exercise leader) or alone
If working with a partner, stand next to each
other approximately 5 feet from a BOSU
®
trainer. The purpose of this drill is to react
to a medicine ball bouncing off a BOSU
®
trainer. Using a 2 – 4 pound medicine ball,
have one partner throw the ball against the
BOSU
® and instruct the other partner to
catch it before it touches the ground. This
drill can also be performed alone
If space limitations exist, have the partner
stand on the BOSU with eyes closed and
react to your call as you throw the medicine
ball in their vicinity
Perform repetitions for 30 seconds or to
fatigue and progress towards 60 seconds as
conditioning levels improve
3 5
Page1to44.indd 36 1/12/07 7:37:05 AM