Workout of the week is over!
You can still find the past workouts here!
Welcome to the Workout Of The Week resource page!
Here you will find a 6 week workout plan to build endurance, technique and power. This is a independent activity that is not led by Roca staff, please use this page as your primary resource when you have questions or need examples. The workouts for each week and examples can be found by clicking the links below. Warmup/stretching ideas can be found at the bottom of this page.
Feel free to fill out our feedback form below if you have any suggestions!
Click on each week below to view the full workout plan with examples of how to preform each exercise. Warmup/stretching ideas are found just below this list.
Stretches/Warm-up Ideas:
Jumping Jacks
Complete 3 sets of jumping jacks at 10 reps per set with a 30 second rest between sets (30 total jumping jacks)
Walking / Jogging / Hiking
You can do this by walking around saying hey to friends or (if 16+) jogging on the upstairs treadmill to get your muscles working before you begin stretching.
High Knees
Perform 3 sets of high knees at 1 minute per set with a 30 second rest between sets (3 minutes total)
Hip Rotations
While standing with legs hips-width apart, balance on your left foot while lifting your right leg with your hand on your knee.
Gently pull your right leg open, rotating your hip and extending your knee out to the right until you feel the stretch.
Repeat motion with your left leg while balancing on your right foot.
Repeat hip rotation 5 times per leg
Deep Squats
Stand with feet together.
Step out to the right wider than hips-width and squat down as far as you can, making sure to keep your heels on the ground and your back as straight as possible.
Stand up as soon as you reach a comfortable depth of stretch in your squat, step feet together, then step out left to squat down again.
Repeat 5 times per side.
Shoulder Rotations & Arm Circles
Roll both shoulders forward five times, then back five times while arms dangle down by your sides.
Next, lift both arms and rotate the arms/shoulders five times forward and five times back, making sure to keep the motion as smooth and controlled as possible.
Torso Twists
Simply start twisting your torso gently from side to side, gaining momentum slowly. Don’t twist your body further than is comfortable each time.
You must move fully from one side to the next to complete one twist.
Perform 10 total torso twists.
Forearm Extensor Strech
Straighten your right arm and lay your fingers flat on the palm of your left hand.
Pull back on the fingers of your extended (right) arm until you start to feel a gentle stretch. Hold for 10 - 20 seconds.
Release your right arm and rotate it 180° so the fingers are facing backward on your left palm with your thumb facing out to the right.
Pull back with your left hand until you feel the stretch in your forearm. Hold for 10 - 20 seconds.
Repeat both front and back forearm stretches with the other hand.
Do two sets of the stretch per arm (four total stretches per arm)