Brian's Workout Plan

Profile & Restrictions

Tricompartmental Knee Osteoarthritis, 10-years post-ACL replacement

Google Calendar Feed

In Google Calendar: Settings → See all settings → Add calendar → From URL, then paste the address above. The feed always shows the next 4 weeks.

Monday

🏋️‍♂️ Knee Stability & VMO Focus

Starts 17:30 · ~45 min

• Terminal Knee Extensions (band) 3 x 15 reps (rest 60s) ⚠ Full extension only; stop at ~40° flexion. No load past pain-free range.
• Isometric Quad Hold (straight leg) 5 x reps (rest 90s) ⚠ Knee straight, no deep flexion. Build to a pain-free hold.
• Seated Step-Ups (low box) 3 x 10 reps (rest 90s) ⚠ Low step only; knee stays over ankle, no forward knee travel.
• Glute Bridge 3 x 12 reps (rest 60s) ⚠ Neutral spine; offloads the knee joint.

Warm up 5 min stationary bike. Stop any exercise that causes JOINT pain (not muscle burn).

Wednesday

💪 Upper Body (knee-neutral)

Starts 17:30 · ~45 min

• Seated Cable Row 3 x 12 reps (rest 60s) ⚠ Seated, feet supported; no leg drive.
• Dumbbell Shoulder Press (seated, back support) 3 x 10 reps (rest 90s) ⚠ Back fully supported; avoid overhead lockout if it pinches.
• Bent-Over Row 3 x 12 reps (rest 60s) ⚠ Hinge from hips with soft knees; keep load light.
• Face Pulls 3 x 15 reps (rest 45s) ⚠ External rotation at end range; protects shoulders/posture.

All exercises seated or supported so the knees carry no load.

Friday

🚴 Stationary Bike & Mobility

Starts 17:30 · ~45 min

• Stationary Bike (low resistance) 1 x reps ⚠ High seat, minimal resistance; stop at any knee pain. Max ~40% flexion.
• Seated Hamstring Stretch 3 x reps (rest 30s) ⚠ Gentle; no bouncing.
• Calf + Ankle Mobility 2 x reps (rest 30s) ⚠ Improves ankle dorsiflexion to reduce knee shear.
• Hip Flexor Stretch (half-kneeling, low range) 2 x reps (rest 30s) ⚠ Keep back knee on a pad; do not lunge deep.

Recovery day — prioritize blood flow and range of motion over load.