Hoist Fitness ROC-IT - Manual (Page 34)

A D V A N C E D P H A S E
A. SQUAT JUMPS, MOUNTAIN
CLIMBERS (POWER):
For squat jumps, start by standing with feet
parallel and hip width apart. Following correct
squatting technique crouch down into a squat
ihlbmbhgngmbemab`alZk^iZkZee^emhma^Ühhk
allowing a minimal pause before exploding
upwards into a vertical jump. An arm swing will
assist in the vertical jump
:[lhk[eZg]bg`bfiZ\m_hk\^l[rÜ^qbg`bgmh
the same crouching position again allowing
only a minimal pause before exploding
upwards again
Always emphasize proper technique, starting
slowly and accelerating movement speeds as
the technique is mastered
Begin with a 15 – 20 second interval,
progressing towards 30 seconds as
conditioning levels and tolerance improve
For the mountain climbers, assume a press
up position with hands positioned directly
under shoulders, legs extended and engaging
abdominal muscles to maintain a rigid, straight
body position
Eb_mma^e^_me^`h__ma^Ühhk%Ü^qbg`Zmma^abi
and knee and driving the leg towards the chest.
Kick the left leg back and repeat the process to
the opposite side
Always emphasize proper technique, starting
slowly and accelerating the movement speeds
as technique is mastered
Begin with a 15 – 20 second interval per
exercise, progressing towards 30 seconds each
as conditioning levels and tolerance improve








B. STORK STAND TO SQUAT TOUCHES
(DYNAMIC BALANCE):
Start by slowly lifting the right leg, bringing
ma^mab`aiZkZee^emhma^ÜhhkZg][ZeZg\bg`
on the left leg. Raise the right arm out to the
side with a 90 º bend at the elbow (hand
pointing towards the ceiling)
Using a support if necessary, perform a
single leg squat, maintaining balance and
body alignment as one reaches across with
ma^kb`amZkfmhmhn\ama^Ühhkbg_khgmhkmh
the left of the right foot
Proper from involves correct squat technique
coupled with a slow, controlled rotation of
the torso
Always emphasize proper technique,
starting slowly and accelerating the
movement speeds as technique is mastered
Begin with a 15 – 20 second interval per
leg, progressing towards 30 seconds per leg
as conditioning levels and tolerance improve





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