Do The 180° Mini-WOD Bust Builder

Though we tailor-make every workout and meal plan for our client’s individual goals, sharing snippets of their workouts with you is our way of telling you, "thank you" for being one of our followers!



Here is today's “Do The 180°” Mini-workout!


Comment below on how you did. And don't forget to follow our link to redeem your free fitness assessment and goal setting session!


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(See full-length videos for exercises and basic instructions below if needed.)





Today Do the 180° Mini-WOD Bust Builder


NOTE: All cable moves in this mini-WOD can be done with resistance bands, too!


<<< CLICK VIDEO TO SEE SPECIAL INSTRUCTIONS FOR THIS WOD








#1. Staggered Push Up



#2. Narrow Grip Chest Press



#3. Unilateral Standing Cross Chest Press Band/Cable



#4. Standing Low Pully Fly Band/Cable Unilateral




**By using this workout you agree you have read our policy in the "notes" section of this blog page and website. See Here




The "basics" of lifting that you can apply with today's Do The 180° Mini-Workout:

If you are a beginner start off with 12-15 reps and 2 sets.

If you are intermediate start with 8-10 reps and 3-4 sets.

If you are advanced for all add sets to these basic moves intensity techniques where applicable such as Drop sets, Pyramiding, 10x10s, FST-7, Time Under Tension or the like.



To all: If you finish the first set and it was significantly easy, then add an extra 2-5 lbs to each weighted move for the next sets.

If you finish the suggested sets and you feel that it was not enough, simply repeat the circuit one more time and add additional weight if needed (as long as you can keep good form!)



Tips:

Your last two reps need to be near impossible. Pay attention to the suggested rep range mentioned above and adjust the weight to stay in that rep range. So, for example, if you are a beginner and are at 15 reps and still have more energy to do more reps then you need to add more weight next time you do the move. If your 12th-15th rep is almost impossible, you have found the perfect weight.


Each of these moves have regressions or progressions, making them harder or easier than this version of the move here. There are many ways to do this, but below are the basic changes you can make.


To progress the simplest way is by adding more weight to the move, keeping the weight but adding more reps or sets or bringing instability challenges into the move will always challenge you more (doing on one leg instead of two or stability balls etc .

To regress the simplest way is to lessen the weight you are using, cut back on the reps (do not go below lowest number listed for your level of conditioning) or, if it is a move that uses instability, add stability back in. Ie. don’t use a stability ball or stand on a single leg, etc.



PLEASE NOTE: If you do not keep form correctly through all reps that means your body is compensating for too heavy a load and you need to lower the weight/get rid of the instability etc. immediately.


Happy Lifting!



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Discover what we are all about and how you can “do the 180°” with us by accepting our invitation to your complimentary fitness assessment and in-depth goal-setting session.

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