Hoist-fitness ROC-IT User Manual download pdf (Page 40)

INTRODUCTORY PHASE

COOL DOWN STRETCHING

Standing Chest Stretch

Standing Posterior Shoulder Stretch

Standing Quadriceps Stretch

Upper Back Stretch

Standing Calf Stretch

Kneeling Hip Flexor Stretch

Lower Back (Cat and Cow) Stretch

Seated Hamstrings Stretch

Seated Quadratus Stretch

Seated Adductor (Inner Thigh) Stretch

Seated Overhead Triceps Stretch

Seated Biceps Stretch

Standing Shoulder and Trap Stretch

Standing Shoulder Rotations

Standing Quadriceps Stretch

Triangle Stretches

Stork Stand to Inverted Flyers

Standing Upper Back Stretch

Lower Back (Cat and Cow) Stretch

Kneeling Stability Ball Chest Stretch

WARM-UP STRETCHING AND MOVEMENTS

CARDIOVASCULAR TRAINING

Mode: Time: Intensity:

ROC-IT 301

ROC-IT 201 Lat Pulldown

ROC-IT 401 Leg Extension

ROC-IT 402 Leg Curl

ROC-IT 501 Shoulder Press

ROC-IT 203 Seated Mid Row

ROC-IT 101 Seated Dip

ROC-IT 102 Biceps Curl

CIRCUIT PROGRAMMING

Number of Circuits: Length of Active Recovery: secs

Weight

Repetitions

WORKOUT LOGS

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Hoist-fitness ROC-IT User Manual Page 40