[FF30X -P2 FAQ] Modified Double Trouble (Back-Friendly)

If you have trouble with Kettlebell swings or find that you have back pain during exercise, here is a Modified Double Trouble Workout that's easier on the back for you to do during FF30X Phase #2.

Modified Double Trouble:
You will still do this in a pyramid fashion, similar to Apex10, going from 1 to 10, and back down to 1.

• Exercise #1: Double KB (or DB) Front Squat (Goblet Squat)
• Exercise #2: Pushups (Explosive) - try different hand positions for some variety
• Exercise #3: Renegade Rows w/ the KB or DBs (no push-up)
• Exercise #4: Double KB (or DB) Squat Thrust (Squat with weights at sides transitioning at the top to a standing DB/KB shoulder press – both arms moving together) - see this for form guide: https://youtu.be/y29Cs067sD8
• Exercise #5: Curls to Shrugs (do the prescribed number of curls based on where you're at in the pyramid... and then proceed to that number x2 for the shrugs... so if you are stage 6 reps on curls, you'll do all of those and then proceed to 12 shrugs).

Most of the Monroe workout during FF30X Phase #2 should be fine with minimal hip hinging. A couple small modifications could be as follows:

Deadlift==>Box Step-Ups

Standing DB Shoulder Press==> Seated DB Shoulder Press

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