Shredder Back-Friendly Substitute

If you are experiencing any back issues during exercise, here is a Modified Shredder Workout that's easier on the back for you to do during FM30X Phase #3.

Modified Shredder: You will still do this in the same 20/10, 20/10, 20/10, 10/max format for a total of 4-7 rounds. 

• Exercise #1: Swings==> High Knees (both legs up=1 rep)
• Exercise #1a: Deadlift==> Jump Squats
• Exercise #2: Sumo Squat
• Exercise #2a: Rows==>Chest Supported Row or 1-arm Row (can use couch or ottoman if no bench)
• Exercise #3: Step-back Lunge 
• Exercise #3a: Shoulder Press==>Seated Shoulder Press
• Exercise #4: Push-up
• Exercise #4a: RKC Plank

Most of the Mrs. Beast workout during FM30X Phase #3 should be fine with the exception of Superwomans. Those can simply be excluded from the routine.

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 Mother Project Team