Home PT Week 12 Oct 3rd - Oct 7th 2016

Home Physical Therapy Week of
Monday October 3rd - Friday October 7th 2016: 

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Update - Big increase on side planks and new exercises. 
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Home Physical Therapy session 38 - Spondylolisthesis BJJ
Monday 10/3/16.  Tough time tonight as I didn't get to start my workout until 11 pm.    

Bicycle crunches: 

 

3 sets of 45 seconds. 


Side leg raises: 

3 sets each leg 40 repetitions each set - this is an overall increase of 10 reps per leg. 


Side Planks:

3 sets on each side for a 60 seconds.  Overall increase of 30 seconds per side. 
I really hate side planks. 


Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.


Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 


Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises. 
 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 50 reps.    Overall increase of 15 reps. 

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.  Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds.  Overall increase of 30 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 second and then go back to the tilt hold.  This was for 5 minutes.   

My time today was 57 minutes. 

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Wednesday 10/05/2016
Brazilian Jiu Jitsu training.
Two 5 minute rounds today. 
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Home Physical Therapy session 39 - Spondylolisthesis BJJ
Monday 10/6/16.  Planning another change up next week.    

Bicycle crunches: 

 

3 sets of 45 seconds. 
Side leg raises: 

3 sets each leg 40 repetitions each set - this is an overall increase of 10 reps per leg. 


Side Planks:

3 sets on each side for a 60 seconds.  Overall increase of 30 seconds per side. 
The first set was not too bad but 2 and 3 were tough! 


Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.


Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 


Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises. 
 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 50 reps.    Overall increase of 15 reps. 

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.  Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds.  Overall increase of 30 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 second and then go back to the tilt hold.  This was for 5 minutes.   

My time today was 52 minutes.  I decreased my time by using a little less rest time in between sets and also by doing my 3 sets of pelvic tilts during the rest period of my other exercises.