Modified Double Trouble (shoulder-friendly)

If you have shoulder pain trouble, here is a Modified Double Trouble Workout that's easier on the shoulders for you to do during FF30X Phase #2.

Modified Double Trouble: Same Pyramid Format. You will still do this in a pyramid fashion (starting at 1 rep, working your way up to 10 reps, and back down to 1 rep). The main difference is the removal of the Press in exercise 3.

• Exercise #1: Double KB/DB Swings
• Exercise #2: Double KB/DB Squats
• Exercise #3: Double KB/DB Curls (no press)
• Exercise #4: Double KB/DB Lunges or Straight-Legged Deadlifts
• Exercise #5: Renegade Rows w/ the KB or DBs (push-ups can be removed if bothersome to your shoulder)
• Exercise #6: Lying Leg Raise

The Monroe workout during FF30X Phase #2 should be fine as is, with the exception of the incline DB press and the shoulder press. Instead of performing these movements, you can remove them and combine the two remaining movements; the new pairing will be Rear Flys + Shrugs.

As always, if you experience ANY pain during these motions please stop exercising. Don't push through pain that feels like it's from a joint/injury. Muscle burning is fine, but we need to make sure you're not causing damage.

As always, please consult with your doctor to get medical advice on your specific situation. This substitution workout is simply a suggestion for informational purposes only - not a direct recommendation for you.

-The Fit Father Project Team