Our bodies are designed to move. There are 7 basic movements that the body can do, and the strength training routine is built around developing them. After these movements are mastered at a basic level they can be progressed and combined to create more challenging workouts.
7 Basic Movements
During week 1 we learn the squat by doing the sit to stand. By starting with this exercise we lock in the correct way of squatting by reaching back with the hips and keeping the heels firmly on the floor. This keeps the knees in a safe position and the muscles of the legs and glutes do the work. The push is accomplished by the band chest press, and the pull by the band row. Finally we practice the lunge with the lunge pulses and start patterning the hip hinge. The twist is introduced in week 2 after we have learned the basic hinge and know how to keep the core in a stable position. The cardio sessions take care of the walk movement.
As you move through weeks 2 and 3 you will see a progression of these basic movements. It is important to master them all before moving on to harder exercises. Not developing a baseline level of stability before attempting more difficult exercises is a great way to get injured or totally discouraged. The National Academy of Sports Medicine bases their entire programming around building stability first as is shown in the following diagram:
Basically what this diagram shows is that you must start with stability before moving upward to trying to heavier weights or more dynamic, explosive movements. You may not want to progress to the maximal strength or power level but it is always necessary to have stability. Even athletes that compete at a very high level will re-address stability during the off season.
Stick with this program and slowly start to increase the resistance or repetitions as you go. By starting with the large muscle groups and basic bio-movements you will develop the strength to move on to more challenging workouts without flaring. After you have developed the habit of exercising 5 days a week you can start to add in additional movements that target more specific areas of your body that you want to improve. It is particularly important not to over-do it when starting an exercise program when you have an auto immune disease. Remember that the focus of this program establishing a healthy lifestyle!