Hoist Fitness ROC-IT - Manual (Page 33)

ROC-IT CIRCUIT LINE ARRANGEMENT
During this phase, the same option of arranging the equipment more conventionally or in its circular formation applies. The
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exercise or movement that will continue to challenge the cardiovascular system. Given the intensity of these exercises and
movements, one active recovery station may include two exercises or movements, splitting the time interval equally. Position
these stations adjacent to the machine if space permits or within a central area, although it may make better use of space
and program administration to use a combination of each.
The circuit arrangement should again progress from larger to smaller muscle groups alternating pushing and pulling
exercises between the upper and lower extremities.
ROC-IT™ Station
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 







Cardiovascular Station
Active Recovery Station A: Squat jumps, mountain climbers
Active Recovery Station B: Stork stands to squat touches
Active Recovery Station C: Seated core progressions
Active Recovery Station D: Prone ball walk-outs to knee tucks
Active Recovery Station E: Russian twists
Active Recovery Station F: Reaction time drills
Active Recovery Station G: Dumbbell deadlifts, push-presses
Active Recovery Station H: Line drill, cone drills
ACTIVE RECOVERY S TATIONS
These stations are examples for the active recovery phase. The choice of what stations one should use should adhere to
the following guidelines:
The station is appropriate for the conditioning level and skill level of the participants. Select alternative exercises or
movements for individuals for whom explosive, ballistic jumping-type activities are contraindicated.
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 






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