What kind of mods/subs in 4DS?

[workout junkie]

Just curious what kind of modifications or substitutions people are doing in 4DS?

I don't do step (except for Low Max and circuit stuff), mainly because I only have a high step and it's frustrating to modify so much. So, I use my treadmill or rebounder instead of doing LIS or HIS.

I now sub rear lunges for leg presses because of the bigger butt issue.

Instead of the overhead triceps presses, I tried doing just one arm at a time, helped me focus more.

Want to sub something for upright rows because it bugs my shoulder, but haven't figured out what would be an equivalent substitution. Any ideas? If I bend over 45 degrees and do them, which muscles would those work?

I think that's about it...

Melissa

 

[kathryn]

>Want to sub something for upright rows because it bugs my
>shoulder, but haven't figured out what would be an equivalent
>substitution. Any ideas?

I always do 'low and wide' upright rows, keeping the weight to the sides of my body, and lifting only until my hands are a bit below my chest, with elbows higher than hands.


>If I bend over 45 degrees and do
>them, which muscles would those work?

That would work rear delts and upper back (trapezius).

 

[workout junkie]

Thanks kathryn! I usually modify the upright rows somewhat too (lower and wider), but still don't like to do them very much...

I wouldn't mind working the rear delts more (by bending over), but don't know if I want to work the trapezius more...

Darn shoulder. It's been bugging me for a few months now, even laid off upper body work for awhile and it didn't get better, so now I'm just careful about what exercises I do...

Melissa