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!