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:
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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 21, 2016

Home PT Week 17 Nov 21st - Nov 27th 2016

Home Physical Therapy Week of
Monday November 21st - Sunday November 27th 2016:
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Monday 11/21/2016 Jiu Jitsu Training - Four 5 minute rounds.  

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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. 

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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:

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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. 

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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 7, 2016

Home PT Week 15 Nov 7th - Nov 11th 2016

Home Physical Therapy Week of
Monday November 7th - Friday November 11th 2016:

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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. 

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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.