OPTIONAL “BAD KNEE DAY” SWAPS

If knees are flared:

Replace sit-to-stand with isometric quad holds

Replace RDLs with band pull-throughs

Stay seated for entire workout if needed

Progress isn’t linear with arthritis — consistency beats intensity.

Workout for Mom <3

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Week 1

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Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

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Week 15

Week 16

Week 17

Week 18

Seated knee extensions (no band) × 10
Marching seated × 20
Band pull-aparts × 15

Sit To Stand

Romanian Deadlift (Dumbbell)

Single Arm Row (Dumbbell)

Floor Press (Dumbbell)

Seated Banded Leg Extensions

Glute Bridge (Bodyweight)

Warm-Up
Seated marching × 20
Standing weight shift (side to side) × 10
Shoulder circle x 10

Lat Pulldown (Band)

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Seated Pallof Press (Core Stability0

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