Hoist Fitness ROC-IT - Manual (Page 23)

C ARDIOVASCUL AR (ACTIVE RECOVERY) STATIONS
These stations are examples for the active recovery phase. The choice of what stations one chooses should adhere to the
following guidelines:
The station is appropriate for the conditioning level and skill level of the participants
The station selected has the appropriate amount of space required to avoid any potential risks for injury
The station is determined by available equipment that is in safe, working condition
The station allows for progression of the cardiovascular challenge as the conditioning level of the participant improves
The station minimizes explosive or ballistic movements
The station does not target the same muscles of the exercise preceding and following it 





B. BENT KNEE CRUNC HES:
Eb^lnibg^hgma^Ühhkhk^q^k\bl^fZmZg]
assume a bent knee position with a 90°
[^g]Zmma^dg^^lZg]_^^mÜZmhgma^Ühhk'
FZbgmZbgZg^nmkZelibg^hkÜZmm^gma^libg^
Z`Zbglmma^Ühhk
Hands can be placed by the sides, on
thighs, or by the temples (or behind the
ears for more experienced and conditioned
individuals)
Exhale gently, contract the abdominals and
curl the torso upwards on a 1 – 2 second
\hngmngmbema^lahne]^k[eZ]^leb_mh__ma^Ühhk
Slowly lower the torso on a 1 – 2 second
\hngm%mhn\abg`ma^a^Z]`^gmermhma^Ühhk
or exercise mat, repeat
Perform controlled repetitions for 30 – 45
seconds or to fatigue and progress towards
60 - 90 seconds as conditioning levels improve





A . S TEP-UPS:
Stand facing a 12 “ riser (progress to 16
”) and follow a four contact step cycle
(right foot up, left foot up, right foot down,
left foot down) at a 96 (progress to 128 )
beat step rate choreographed to music
The participant can lead with either foot
Program a 30 – 45 second station and
progress upwards towards 90 seconds as
conditioning levels improve



I N T E R M E D I A T E P H A S E
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