Hoist Fitness ROC-IT - Manual (Page 38)

CIRCUIT PROGRAM
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
1. Frequency (F):
Recommend three non-consecutive days a week. Due
to the intensity of the active recovery stations, a fourth
day a week might not allow adequate recovery between
workout sessions
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 a
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with lower-intensities that are attainable, yet challenging.
This is achieved by implementing shorter bouts of
work, slower movement speeds and lower intensities of
resistance
The intensities however need to be consistent with
exercise goals. Individuals seeking to improve overall
functional ability should select moderate intensities
(low-to-moderate resistance, movement speeds and
bout durations) while those seeking more explosive
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intensities (higher resistances, faster movement speeds,
longer bout durations)
3. Repetitions (R):
The repetition range using the ROC-IT™ line should be
consistent with goals, but a range of 6 – 12 for muscular
strength and a range of 12 – 15 for muscular endurance
are suggested
The number of repetitions indicated for the exercises
or movements in the active recovery stations is not
li^\bÛ^]Zg]bl]^m^kfbg^][r]nkZmbhg!e^g`mah_mbf^"'
Emphasize quality of movement (technique) over quantity
of movement (repetitions) until mastery of the skills is
achieved
4. Sets (S):
As this program involves active recoveries and a
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_hkma^Ûklmp^^d%ikh`k^llbg`mhmphmhmak^^\bk\nbmlZl
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 the resistance training on the
machines
Initially follow a work to rest ratio of 1 part work (30
– 45 seconds) and 1 part rest (30 – 45 active recovery).
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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, increase the duration of
the active recovery stations towards 60 – 90 seconds
CIRCUIT TRAINING
(20 MINUTES)
1. 1 – 3 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. 6 – 15 repetitions, 1 – 3 circuits. Be mindful of total time of
the circuit program by carefully structuring the number of circuits
with the extended cardiovascular stations
4. 1: 1 exercise to active recoveries ratio with a one second
pull/push phase and two second slow, controlled return.
Progress to increasing the duration of the active recoveries
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
Squat Jumps, Mountain Climbers
Stork Stand to Squat Touches
Seated Core Progressions
Prone Ball Walk-outs to Knee Tucks
Russian Twists
Medicine Ball Drills
Dumbbell Deadlifts, Push-presses
Line Drills, Cone Drills
A D V A N C E D P R O G R A M
A T A G L A N C E
3 7
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