Hoist Fitness ROC-IT - Manual (Page 37)

Follow the Intermediate Phase program.
G. DUMBBELL DEADLIFTS,
PUSH-PRESSES (STRENGTH):
These compound movements integrate entire
body movement and considered functional
Holding dumbbells, perform a series
of deadlifts with proper form before
progressing into the Push-press exercise
These are both advanced compound
movements and require proper instruction to
their technique beforehand
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





H. LINE DRILLS, CONE DRILLS
(AGILITY):
For the line drill, place a strip of tape,
yardstick or bar six inches in front of both
feet
Hopping on both feet, hop over the bar
then hop backwards over the bar. Repeat
for 15 – 20 seconds progressing towards
30 seconds each as conditioning levels and
tolerance improve. This drill can be also
progressed by using an alternating split
stance foot position
Always emphasize proper technique,
starting slowly and accelerating the
movement speeds as technique is mastered
?hkma^\hg^]kbee%ieZ\^mph\hg^lÛo^mh*)
feet apart. Start standing next to one and
lan_Ü^lb]^pZrlmhma^hiihlbm^\hg^Zg]
return to the starting cone. Foot placements
lahne]lan_Ü^Zg]ghm\khllho^k
Repeat for 15 – 20 seconds progressing
towards 30 seconds each as conditioning
levels and tolerance improve
Always emphasize proper technique,
starting slowly and accelerating the
movement speeds as technique is mastered






WARM-UP, STATIC STRETC HING AND MOVEMENT PREPARATION
& COOL DOWN STRETC HING
A D V A N C E D P H A S E
3 6
Page1to44.indd 37 1/12/07 7:37:22 AM