Modified Peak 11 (shoulder-friendly)

If you have shoulder pain trouble, here is a Modified Peak 11 Workout that's easier on the shoulders for you to do during FF30X Phase #3 Month #3.

Modified Peak 11: Same Pyramid Format. You will still do this in a pyramid fashion (starting at 1 rep, working your way up to 11 reps, and back down to 1 rep). The main difference is the removal of the Shoulder Press (Ex1) and High Pull (Ex4).

• Exercise #1: KB/DB Clean (no press)
• Exercise #2: KB/DB Front Squat
• Exercise #3: KB/DB Renegade Row
• Exercise #4: KB/DB Squat Thrust + Curl (Perform Squat Thrust, then Bicep Curl)
• Exercise #5: KB/DB Deadlift
• Exercise #6: Push-ups

The Sniper workout during FF30X Phase #3 Month #3 should be fine as is, with the exception of the Shoulder Presses. For Exercise  #1 (Swing/Press/Row), simply remove the press portion. For Exercise #4 (Shoulder Press) simply swap in a Bicep Curl once again. Lastly, for Exercise #2 (Bench Press) this can still be done if you can provide your bench with a slight decline to make it easier on your shoulders. If your bench does not have a decline setting, simply slide a small weight plate under the base of your bench to provide the decline.

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