CURVA

rugby Workout of the Day

Previous DayTuesday, July 15, 2025
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Strength & Core

Warm Up

3 Rounds

10 reps
Good Mornings Bodyweight
10 reps per side
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge

Main Session

4 Sets

6 reps
Barbell Back Squat

4 Sets

7 reps
Dumbbell Flat Bench Chest Fly

3 Sets

7 reps per leg
Dumbbell Suitcase Bulgarian Split Squat

3 Sets

7 reps per arm
Double Kettlebell Gorilla Row

3 Rounds

12 reps
Superman Rocks
8 reps
Spiderman Pushups
10 reps per side
Kettlebell Russian Twist
8 reps per arm
Alternating Upright Row

3 Sets

15 reps
Prone Neck Bridge

Cool Down

2 Rounds

60 secs
Pancake Stretch
60 secs
Seal Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
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