Most of my exercise this month was from Brazilian Jiu Jitsu training. I had gotten burned out on doing core exercises at home for the past 6 months so I took this month off and decided to get my core training just from Brazilian Jiu Jitsu class and rolling.
December 7th - class + 3 five minute rounds of grappling.
December 14th - class + 2 five minute rounds of grappling.
December 21st - class + 3 five minute rounds of grappling.
December 27th - 45 minutes of continuous grappling!
December 28th - class + 3 five minute rounds of grappling.
Weight Training:
I don't remember the exact dates but I also did a few days of weight training this month.
Wednesday, December 28, 2016
Monday, November 28, 2016
Home PT Week 18 Nov 28th - Dec 4th 2016
Home Physical Therapy Week of
Monday November 28th - Sunday Dec 4th 2016:
====================================
Home Physical Therapy session 48 - Spondylolisthesis BJJ
Monday 11/28/16. Only increase today is on the planks with leg/arm raise.
Plank twists side to side:
3 sets of 30 seconds each.
Warmup - Flutter kicks:
3 sets of 30. Lift my feet off the ground and kick them up and down.
Side Planks:
3 sets on each side for 60 seconds each. These are my least favorite exercise of all I do.
Side leg raises in a circle:
3 sets on each side of 25 circles. .
These were harder then I thought they would be after the 1st set. I made big circles.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Figure Four Stretch:
2 Sets each leg 30 second hold
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
3 sets of 45 seconds each. This is a 5 second increase per side each set.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 44 minutes.
Monday November 28th - Sunday Dec 4th 2016:
====================================
Home Physical Therapy session 48 - Spondylolisthesis BJJ
Monday 11/28/16. Only increase today is on the planks with leg/arm raise.
Plank twists side to side:
Warmup - Flutter kicks:
Side Planks:
Side leg raises in a circle:
These were harder then I thought they would be after the 1st set. I made big circles.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Figure Four Stretch:
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
Pelvic tilts:
Today's time - 44 minutes.
Monday, November 21, 2016
Home PT Week 17 Nov 21st - Nov 27th 2016
Home Physical Therapy Week of
Monday November 21st - Sunday November 27th 2016:
====================================
Monday 11/21/2016 Jiu Jitsu Training - Four 5 minute rounds.
====================================
Home Physical Therapy session 47 - Spondylolisthesis BJJ
Tuesday 11/22/16.
Warmup - Flutter kicks:
3 sets of 30. Lift my feet off the ground and kick them up and down.
Side Planks:
3 sets on each side for 60 seconds each. Increase of 10 seconds per side per set.
These are my least favorite exercise of all that I do.
Side leg raises in a circle:
3 sets on each side of 25 circles. .
These were much tougher then I expected after the first set. I made big circles.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Figure Four Stretch:
2 Sets each leg 30 second hold
Plank twists side to side:
3 sets of 30 seconds each.
This was much tougher then I anticipated after having done regular planks earlier.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
3 sets of 40 seconds each. This is a 5 second increase per side each set.
Pelvic tilts:
While lying on the floor I did a 5 minute pelvic tilt hold. Occasionally I would relax back to normal for a seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 45 minutes.
====================================
Wednesday 11/23/2016 Jiu Jitsu Training - Six 5 minute rounds and I'm empty!
Monday November 21st - Sunday November 27th 2016:
====================================
Monday 11/21/2016 Jiu Jitsu Training - Four 5 minute rounds.
====================================
Home Physical Therapy session 47 - Spondylolisthesis BJJ
Tuesday 11/22/16.
Warmup - Flutter kicks:
Side Planks:
These are my least favorite exercise of all that I do.
Side leg raises in a circle:
These were much tougher then I expected after the first set. I made big circles.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Figure Four Stretch:
Plank twists side to side:
This was much tougher then I anticipated after having done regular planks earlier.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
Pelvic tilts:
Today's time - 45 minutes.
====================================
Wednesday 11/23/2016 Jiu Jitsu Training - Six 5 minute rounds and I'm empty!
Monday, November 14, 2016
Home PT Week 16 Nov 14th - Nov 20th 2016
Home Physical Therapy Week of
Monday November 14th - Sunday November 20th 2016:
====================================
Home Physical Therapy session 45 - Spondylolisthesis BJJ
Monday 11/14/16.
Sitting Punches:
3 sets of 60 seconds. Sit-up and punch repeatedly for 1 minute. I don't particularly like these as they feel a little weird and are actually not that hard. They feel more like more of a warmup but they also make my back feel a bit off. It is probably the angle or position but either way - I probably won't continue using these after today.
Side Planks:
3 sets on each side for 50 seconds each. Increase of 5 seconds per side per set.
Side leg raises:
3 sets on each side of 40 reps. Increase of 5 reps per leg per set totaling 15 extra reps per side.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
3 sets of 90 seconds each.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Increase of 5 reps per set totaling 15 extra repetitions.
Plank with arm and leg raises:
3 sets of 35 seconds each. This was a 5 second increase per set with an overall increase of 15 seconds.
Pelvic tilts:
While lying on the floor I did a 5 minute pelvic tilt hold. Occasionally I would relax back to normal for a seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - estimating around 45 minutes as I forgot to stop my timer when I was done. I'm not sure if it was the time off, the change up or my abs getting stronger but the 4 sets of 90 second plank holds was the easiest it's ever been before.
====================================
Home Physical Therapy session 46 - Spondylolisthesis BJJ
Thursday 11/17/16.
Hip Ups:
3 sets of 45. Lift my hips off the ground like a reverse crunch.
Side Planks:
3 sets on each side for 50 seconds each. Increase of 5 seconds per side per set.
Side leg raises:
3 sets on each side of 40 reps. Increase of 5 reps per leg per set totaling 15 extra reps per side.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
3 sets of 90 seconds each.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
3 sets of 35 seconds each.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 50 minutes.
Monday November 14th - Sunday November 20th 2016:
====================================
Home Physical Therapy session 45 - Spondylolisthesis BJJ
Monday 11/14/16.
Sitting Punches:
Side Planks:
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
Pelvic tilts:
Today's time - estimating around 45 minutes as I forgot to stop my timer when I was done. I'm not sure if it was the time off, the change up or my abs getting stronger but the 4 sets of 90 second plank holds was the easiest it's ever been before.
====================================
Home Physical Therapy session 46 - Spondylolisthesis BJJ
Thursday 11/17/16.
Hip Ups:
Side Planks:
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
Pelvic tilts:
Today's time - 50 minutes.
Monday, November 7, 2016
Home PT Week 15 Nov 7th - Nov 11th 2016
Home Physical Therapy Week of
Monday November 7th - Friday November 11th 2016:
====================================
Home Physical Therapy session 44 - Spondylolisthesis BJJ
Monday 11/7/16. I was ill the last 2 weeks and didn't do my PT. Starting this week with some new exercises and other change ups.
Sitting Punches:
3 sets of 60 seconds. Sit-up and punch repeatedly for 1 minute.
Side Planks:
3 sets on each side for a 45 seconds.
Side leg raises:
3 sets on each side of 35 reps.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
3 sets of 90 seconds each.
Bridges with pelvic tilt hold. 3 sets of 45 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1.
Plank with arm and leg raises:
3 sets of 30 seconds each.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - This will be done sometime this evening and I'll add the time tonight.
====================================
This week I only did one PT session in regards to core work like the above workout.
However, I did train Brazilian Jiu Jitsu on Monday/Wednesday/Friday and lifted weights twice this week.
Monday November 7th - Friday November 11th 2016:
====================================
Home Physical Therapy session 44 - Spondylolisthesis BJJ
Monday 11/7/16. I was ill the last 2 weeks and didn't do my PT. Starting this week with some new exercises and other change ups.
Sitting Punches:
Side Planks:
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
Bridges with pelvic tilt hold. 3 sets of 45 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
Pelvic tilts:
Today's time - This will be done sometime this evening and I'll add the time tonight.
====================================
This week I only did one PT session in regards to core work like the above workout.
However, I did train Brazilian Jiu Jitsu on Monday/Wednesday/Friday and lifted weights twice this week.
Wednesday, October 26, 2016
2 Weeks off due to illness
I was ill and did not do my PT for the past two weeks. Hopefully, I'll be able to resume Nov 7th 2016.
Monday, October 17, 2016
Home PT Week 14 Oct 17th - Oct 21st 2016
Home Physical Therapy Week of
Monday October 17th - Friday October 21st 2016:
====================================
Home Physical Therapy session 42 - Spondylolisthesis BJJ
Monday 10/17/16. Changed out one group today. Hands to knees exercises.
Side Planks:
3 sets on each side for a 60 seconds.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 90 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right. I pressed harder today and I
also kept my head off the ground for a 4 sets.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 50 minutes.
====================================
Home Physical Therapy session 43 - Spondylolisthesis BJJ
Thursday 10/20/16. I decreased my overall time today but doing certain exercises between sets of other exercises. For my side planks I would do 1 set and then instead of resting for 1 minute I would use that minute to do a set of hip ups. I did the same thing with my bridges. I did the bridges between the isometric knee pushes. Total time today 44 minutes.
Side Planks:
3 sets on each side for a 60 seconds.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 90 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right.
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 44 minutes.
Monday October 17th - Friday October 21st 2016:
====================================
Home Physical Therapy session 42 - Spondylolisthesis BJJ
Monday 10/17/16. Changed out one group today. Hands to knees exercises.
Side Planks:
Hip ups:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
Today's time - 50 minutes.
====================================
Home Physical Therapy session 43 - Spondylolisthesis BJJ
Thursday 10/20/16. I decreased my overall time today but doing certain exercises between sets of other exercises. For my side planks I would do 1 set and then instead of resting for 1 minute I would use that minute to do a set of hip ups. I did the same thing with my bridges. I did the bridges between the isometric knee pushes. Total time today 44 minutes.
Side Planks:
Hip ups:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
Bridges with pelvic tilt hold. 3 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
Today's time - 44 minutes.
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