Hoist Fitness ROC-IT - Manual (Page 41)

W O R K O U T L O G S
INTERMEDIATE PHASE
COOL DOWN S TRETC HING
Standing Chest Stretch
Standing Posterior Shoulder Stretch
Standing Quadriceps Stretch
Upper Back Stretch
Standing Calf Stretch
Kneeling Hip Flexor Stretch F
F
F
F
F
F Lower Back (Cat and Cow) Stretch
Seated Hamstrings Stretch
Seated Quadratus Stretch
Seated Adductor (Inner Thigh) Stretch
Seated Overhead Triceps Stretch
Seated Biceps Stretch F
F
F
F
F
F
Standing Shoulder and Trap Stretch
Standing Shoulder Rotations
Standing Quadriceps Stretch
Triangle Stretches F
F
F
F Stork Stand to Inverted Flyers
Standing Upper Back Stretch
Lower Back (Cat and Cow) Stretch
Kneeling Stability Ball Chest Stretch F
F
F
F
WARM-UP S TRETC HING AND MOVEMENTS
ROC-IT 301
Step-Ups
ROC-IT 201 Lat Pulldown
Bent Knee Crunches
ROC-IT 401 Leg Extension
Oblique Crunches
ROC-IT 402 Leg Curl
Step Overs
ROC-IT 501 Shoulder Press
Jumping Jacks/Rope
ROC-IT 203 Seated Mid Row
High Knee Jogs
ROC-IT 101 Seated Dip
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ROC-IT 102 Biceps Curl
Side Lunge Punches
F
F
F
F
F
F
F
F
F
F
F
F
F
F
F
F
CIRCUIT PROGRAM
Number of Circuits: Length of Passive Recovery: secs
Weight / Cardio
Station Time Repetitions
4 0
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