Hoist Fitness ROC-IT - Manual (Page 21)

After performing the ROC-IT™ introductory circuit consistently for three to four weeks, participants will likely notice some
dramatic improvements in their muscle strength and cardiovascular conditioning, and are prepared to progress their exercise
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some changes in their perceptions, attitudes and behavior towards exercise in general. This change in behavior coupled with
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adherence.
The most noticeable changes to the program progression towards more advanced circuit programming is a progressive
increase in the circuit intensity and the introduction of more dynamic movements in the warm-up phase.
This program consists of three components completed sequentially. This includes a 10 – 15 minute warm-up with static
stretching and dynamic movements, a 30-minute 8-piece ROC-IT™ circuit with active recovery stations, and a 10-minute cool
down stretch totaling approximately 40 – 60 minutes.
ROC-IT CIRCUIT LINE ARRANGEMENT
During this phase, you have the option of arranging the equipment more conventionally or leave it in its circular formation if
so desired. This phase will ideally require a slightly larger warm-up / cool down and active recovery area of approximately
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60 – 90 second cardiovascular activity. Position these stations adjacent to the machine if space permits or within a central
area.
If arranged conventionally, position the ROC-IT™ line adjacent to each other or in two rows for convenience and
accessibility. Allow a conveniently accessible central area or space adjacent to each machine where the participant will
complete their active recoveries. 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: Step-Ups
Active Recovery Station B: Bent Knee
Active Recovery Station C: Oblique Crunches
Active Recovery Station D: Step Overs
Active Recovery Station E: Jumping Jacks or Jump Rope
Active Recovery Station F: High Knee Jogging or Marching
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Active Recovery Station H: Side Lunge with Rotational Punches
I N T E R M E D I A T E P H A S E
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