THE ROOKIE
PHYSICAL
Complete all required exercises with good form
Pass basic muscle and skeletal test
Complete mobilising/preparation (warm up) & cool down test
EXPERIENCE
Train a minimum of 3 times every week for 8 consecutive weeks
Attend a minimum 3 Small Group PT sessions
COMMUNICATION
Maintain undeniable level of communication with the InFitPTv team
SPIRITUAL
Being 'InEssence'
EXERCISES
Rookies must be able to complete all of the following exercises with perfect technique and without being reminded of what they are.
SHOULDERS
ROTATOR CUFFS
CHEST
PUSH UP
BACK
ARMS
CORE
PLANK
LEGS
UNILTERAL DEADLIFT
CALF RAISES (DUMBELL)
CRAB WALK (BAND)
OTHER
SKIPPING
BURPEES
WABBLE BOARD
BIKE
Rookie Behaviours
Sacred
- Thirst for knowledge
- Energetic and enthusiastic
- Working close with the team. Being a prodigy
Taboo
- Going missing
- Overdoing it
- Knowing everything
Rookie should always be learning from the others and be focused on one particular aspect of their conditioning. You’ll remain a Rookie until you complete all requirements as stated above. You'll then graduate into becoming a RISING STAR.
