Hoist Fitness ROC-IT - Manual (Page 42)

W O R K O U T L O G S
ADVANCED 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
Chest Press Squat Jumps, Mountain Climbers
ROC-IT 201 Lat Pulldown
Stork Stand to Squat Touches
ROC-IT 401 Leg Extension
Seated Core Progressions
ROC-IT 402 Leg Curl
Prone Ball Walk-outs to Knee Tucks
ROC-IT 501 Shoulder Press
Russian Twists
ROC-IT 203 Seated Mid Row
Medicine Ball Drills
ROC-IT 101 Seated Dip
Dumbbell Deadlifts, Push-presses
ROC-IT 102 Biceps Curl
Line Drills, Cone Drills
F
F
F
F
F
F
F
F
F
F
F
F
F
F
F
F
CIRCUIT PROGRAM
Number of Circuits: Length of Active Recovery: secs
Weight / Cardio
Station Time
Repetitions
4 1
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