Home PT Week 20 Jan 9th - Jan 15th 2017

Home Physical Therapy Week of
Monday January 9th - Sunday January 15th 2017:

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Home Physical Therapy session 51 - Spondylolisthesis BJJ
Monday 1/9/17.    


Side Planks:

3 sets on each side for a 60 seconds.   - Increase of 15 seconds per set. 


Hip ups:

3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

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


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 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 35 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.



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 - 35 minutes.

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Friday Workout - 1/13/17

5 - five minute rounds. 
1st minute - 25 pound medicine ball chest throw vertical. 
2nd minute - sled push with 90 pounds added to it. 
3rd minute - 25 pound medicine ball slams. 
4th minute - 1 leg box steps with high knee at the top. 
5th minute - bear crawls. 

1 minute rest then repeat above for next round.