Hoist Fitness ROC-IT - Manual (Page 13)

This phase introduces exercisers to the ROC-IT™ circuit line with a low-intensity, yet challenging exercise experience that
provides an excellent opportunity for users to familiarize themselves with circuit training and this unique equipment line. The
lower initial intensities will allow the user to integrate their movements with those of the machines and effectively develop
their exercise technique, natural joint mechanics and core involvement. Prior to commencing this program, it is highly
recommended that each participant receive a comprehensive orientation to the operation of the equipment.
The initial program consists of 3 – 4 components completed sequentially. This includes a 10 – 15 minute warm-up/static
stretch, a 20-minute 8-piece ROC-IT™ circuit, an optional 10 or 15-minute cardiovascular exercise, and a 10-minute cool down
stretch totaling 30 – 60 minutes.
ROC-IT CIRCUIT LINE ARRANGEMENT
During this introductory phase, it is recommended that the equipment be arranged in a circular fashion with all pieces facing
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warm-up and cool down area. The circuit arrangement progresses from larger to smaller muscle groups alternating pushing
and pulling exercises between the upper and lower extremities. This allows adequate rest intervals for muscle recovery
between exercises that recruit the same muscles (for example: the Biceps assist in the execution of a Lat Pulldown and Seated
Mid Row). Arrange the equipment as indicated in a circle format with the central area inside the circle designated as the
“Warm-up and Cool-down Area”
1. ROC-IT 301 Chest Press
2. ROC-IT 201 Lat Pulldown
3. ROC-IT 401 Leg Extension 

 4. ROC-IT 402 Leg Curl
5. ROC-IT 501 Shoulder Press
6. ROC-IT 203 Seated Mid Row 

 7. ROC-IT 101 Seated Dip
8. ROC-IT 102 Biceps Curl 

ROC-IT 301
ROC-IT 402
ROC-IT 101
ROC-IT 102
ROC-IT 201
ROC-IT 203
ROC-IT 501
ROC-IT 401
WARM-UP
COOL-DOWN
AREA
APROXIMATELY 12ft. x 15ft.
1 2
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