Spondylolisthesis PT core workout September 30th, 2019

Physical Therapy Spondy Workout

Monday September 30th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 9/30/2019 

 
Side planks: 

3 sets of 60 Seconds each side.  

Thomas Stretch: 

3 sets of 1 minute each for both legs.
 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 


One knee one hand: 

3 sets of 1 minute hold each side. 



Figure 4 stretch:

 

3 sets of 1 minute hold each leg. 



Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Today's time: 39 minutes.

Spondylolisthesis PT core workout September 17th, 2019

Physical Therapy Spondy Workout

Monday September 17th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 9/17/2019 - Same workout as last time (I was too tired to change it).

 

Thomas Stretch: 

3 sets of 1 minute each for both legs.

 
Side planks: 

3 sets of 60 Seconds each side.  

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

One knee one hand: 

3 sets of 1 minute hold each side. 

Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Todays time: 35 minutes.  Not sure why today's session was 10 minutes longer.  I think I may have forgotten to restart the timer last week during some of my breaks. 
 

Spondylolisthesis PT core workout August 15th, 2019

Physical Therapy Spondy Workout

Thursday August 15th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 8/15/2019

 

Thomas Stretch: 

3 sets of 1 minute each for both legs.

 
Side planks: 

3 sets of 60 Seconds each side.  

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

One knee one hand: 

3 sets of 1 minute hold each side. 

Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Todays time: 25 minutes. 

Spondylolisthesis PT core workout August 11th, 2019

Physical Therapy Spondy Workout

Sunday August 11th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Sunday 8/11/2019

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 60 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

Bridges with pelvic tilt: 



3 sets of 35 repetitions. 

Todays time: 25 minutes. 

Spondylolisthesis PT core workout July 25th, 2019

Physical Therapy Spondy Workout

Thursday July 25th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 7/25/2019

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 45 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

Bridges with pelvic tilt: 



1 set of 35 repetitions. 

Todays time: did not time session today :( 

Spondylolisthesis PT core workout July 18th, 2019

Physical Therapy Spondy Workout

Thursday July 18th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 7/18/2019

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 

Hamstring stretch 

3 sets of 1 minute stretch each leg. 
Total of 3 minutes stretching per leg.

Bridges with pelvic tilt: 



1 set of 25 repetitions. 

Todays time: did not time session today :(