Hoist-fitness ROC-IT User Manual download pdf (Page 13)

This phase introduces exercisers to the ROC-IT™ circuit line with a low-intensity, yet challenging exercise experience that

provides an excellent opportunity for users to familiarize themselves with circuit training and this unique equipment line. The

lower initial intensities will allow the user to integrate their movements with those of the machines and effectively develop

their exercise technique, natural joint mechanics and core involvement. Prior to commencing this program, it is highly

recommended that each participant receive a comprehensive orientation to the operation of the equipment.

The initial program consists of 3 – 4 components completed sequentially. This includes a 10 – 15 minute warm-up/static

stretch, a 20-minute 8-piece ROC-IT™ circuit, an optional 10 or 15-minute cardiovascular exercise, and a 10-minute cool down

stretch totaling 30 – 60 minutes.

ROC-IT CIRCUIT LINE ARRANGEMENT

During this introductory phase, it is recommended that the equipment be arranged in a circular fashion with all pieces facing

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warm-up and cool down area. The circuit arrangement progresses from larger to smaller muscle groups alternating pushing

and pulling exercises between the upper and lower extremities. This allows adequate rest intervals for muscle recovery

between exercises that recruit the same muscles (for example: the Biceps assist in the execution of a Lat Pulldown and Seated

Mid Row). Arrange the equipment as indicated in a circle format with the central area inside the circle designated as the

“Warm-up and Cool-down Area”

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



ROC-IT 301

ROC-IT 402

ROC-IT 101

ROC-IT 102

ROC-IT 201

ROC-IT 203

ROC-IT 501

ROC-IT 401

WARM-UP

COOL-DOWN

AREA

APROXIMATELY 12ft. x 15ft.

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Hoist-fitness ROC-IT User Manual Page 13

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