Monday, February 27, 2017

Home PT Week 27 Feb 27th - Mar 5th 2017

Home Physical Therapy Week of
Monday Feb 27th - Sunday Mar 5th 2017:

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Home Physical Therapy session 61 - Spondylolisthesis BJJ
Monday 2/27/17



Plank. 

3 sets for 75 seconds each.  Overall increase of 15 seconds.   



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg. Overall increase of 9 raises per leg. 



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.    
Overall increase of 15 repetitions. 



Figure Four Stretch: 
3 sets each leg 60 second hold


Hamstring door stretch. 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 


Pelvic tilt hold:  
 
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 - 37 minutes. 

Monday, February 20, 2017

Home PT Week 26 Feb 20th - Feb 26th 2017

Home Physical Therapy Week of
Monday Feb 20th - Sunday Feb 26th 2017:

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Home Physical Therapy session 59 - Spondylolisthesis BJJ
Monday 2/20/17 Note - I've been staying in a hotel while at a work conference and I forgot about my session until late tonight.  So, I'm very tired and I at least forced my self to still workout although it was a shorter session. 


Plank. 

3 sets for 70 seconds each.  All 3 sets were from the elbows. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 20 leg raises.  3 sets of 20 reps for each leg. 



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.



Figure Four Stretch: 
3 Sets each leg 60 second hold



Pelvic tilt hold:  
 
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 - 24 minutes. 
Reminder - I am staying at a hotel, exhausted and a late workout equal short session today. 


Wednesday Feb 22nd, 2017:  Brazilian Jiu Jitsu Class
One 10 minute grappling round. 
One 5 minute grappling round. 
One 10 minute grappling round and I'm exhausted!  25 minutes total grappling time.

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Home Physical Therapy session 60 - Spondylolisthesis BJJ
Thursday 2/23/17 
My usual disclaimer:  I do not do a lot of weight training and I've also got some limitations there too.  I have a torn pectoral muscle that never healed - a torn meniscus and more so don't judge!  Also, this part of the blog is more for my own record so I know what I did the week before in terms of strength training. 
Morning: Weight training - Legs
Leg press - 3 sets of 12 reps @ 450 pounds.
Seated Calf machine - soleus workout.  3 sets of 15. 
Standing Calf raises - 3 sets of 20. 
Thigh Adductor - 3 sets of 15 at 130 lbs. 
Thigh Abductor - 3 sets of 15 at 130 lbs. 

Evening:  I worked out legs this morning and it made tonight's home PT session for core difficult but I pushed thru it.   


Plank. 

3 sets for 70 seconds each.  All 3 sets were from the elbows. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 22 leg raises.  3 sets of 22 reps for each leg. Overall increase of 6 raises per leg. 



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.



Figure Four Stretch: 
3 sets each leg 60 second hold


Hamstring door stretch. 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 


Pelvic tilt hold:  
 
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 - 33 minutes.

Sunday Feb 26th, 2017: 
I do not do a lot of weight training and I've also got some limitations there too.  I have a torn pectoral muscle that never healed - a torn meniscus and more so don't judge!  Also, this part of the blog is more for my own record so I know what I did the week before in terms of strength training. 
Weight Training - Upper body
Dumbell bench press
1st set of 12 reps with 70 pound dumbells. 
2nd set of 8 reps with 70 pound dumbells. 
3rd set of 6 reps with 70 pound dumbells. 

Lat pull down machine: 
3 sets of 10 reps at 120 pounds
Seated rows: 
3 sets of 10 reps at 100 pounds. 

Seated dumbell overhead shoulder press: 
3 sets of 12 reps with 35 pound dumbells. 

Standing bicep curls with 30 pound dumbells
1st set 12 reps. 
2nd set 10 reps. 
3rd set 10 reps. 

Tricep cable push downs with the V bar: 
3 sets of 10 reps at 80 pounds.



Monday, February 13, 2017

Home PT Week 25: Feb 13th - Feb 19th 2017

Home Physical Therapy Week of
Monday Feb 13th - Sunday Feb 19th 2017:

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Home Physical Therapy session 57 - Spondylolisthesis BJJ
Monday 2/13/17.  

Warmup - Flutter kicks:


3 sets of 35.  Lift my feet off the ground and kick them up and down. 



Mountain Climbers twist knee toward elbow:  


3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 



Plank with arm and leg raises: 

3 sets of 30 seconds each.



Plank. 

3 sets for 70 seconds each.  All 3 sets were from the elbows. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 15 leg raises.  3 sets of 15 reps for each leg. 



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.



Figure Four Stretch: 
2 Sets each leg 60 second hold



Pelvic tilt hold:  
 
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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Home Physical Therapy session 58 - Spondylolisthesis BJJ
Thursday 2/16/17.  

Morning - 30 minute walk. 
Weight training:
Legs -
3 sets of 12 reps hamstring curls and leg extensions. 
3 sets of 20 body weight deep squats. 
Calves -
Seated Calf machine - soleus workout.  3 sets of 15. 
Standing Calf raises - 3 sets of 20. 
Thigh Adductor - 3 sets of 15 at 130 lbs. 
Thigh Abductor - 3 sets of 15 at 130 lbs. 

A day of increases as compared to the Monday workout. 
Warmup - Flutter kicks:


3 sets of 35.  Lift my feet off the ground and kick them up and down. 



Mountain Climbers twist knee toward elbow:  


3 sets of 35 seconds each.  Increase of 5 seconds per set.  Hands on the ground - feet flat and pull my knees to across side elbow repeatedly for 35 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 



Plank with arm and leg raises: 

3 sets of 35 seconds each.  Increase of 5 seconds per set. 



Plank. 

3 sets for 70 seconds each.  All 3 sets were from the elbows. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 20 leg raises.  Increase of 15 total reps per leg.  3 sets of 20 reps for each leg. 



Bridges with pelvic tilt hold.  3 sets of 40 reps.  Increase of 15 total reps per set.  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.



Figure Four Stretch: 
2 Sets each leg 60 second hold



Hamstring door stretch. 

2 sets of 1 minute stretch each leg.  Total of 2 minute stretch per leg. 




Pelvic tilt hold:  
 
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 - 43 minutes. 
This week has been a good back week for me. 

Monday, February 6, 2017

Home PT Week 24: Feb 6th - Feb 12th 2017

Home Physical Therapy Week of
Monday Feb 6th - Sunday February 12th 2017: 

I strained my neck and upper back somehow this past weekend.  This made my motivation near zero for today's workout.  However, I pushed thru but did not do much in terms of increases.  Hopefully Thursday will be better. 
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Home Physical Therapy day 55 - Spondylolisthesis BJJ
Monday 2/06/17 

Hip ups:
3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Overall increase of 15 reps. 




Plank. 

3 sets for 70 seconds each.  


Deadbug abdominal exercise: 

3 sets 60 seconds each.  Similar to a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  


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. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 15 leg raises.  3 sets of 15 reps for each leg. 
Overall increase of 15 per leg. 

Pelvic tilts:  

 
While lying on the floor I did a 5 minute pelvic tilt hold. 

Today's workout took around 30 minutes.  I strained my neck and upper back somehow this past weekend.  This made my motivation near zero for today's workout.  However, I pushed thru but did not do much in terms of increases.  Hopefully Thursday will be better.


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Home Physical Therapy day 56 - Spondylolisthesis BJJ
Thursday 2/09/17 

Lunch workout: Weight training legs. 
Leg press 3 sets of 10 at 450 lbs.  (Overall increase of 6 reps)
Calves - Seated Calf machine - soleus workout.  3 sets of 15. 
Thigh Adductor - 3 sets of 15 at 130 lbs. 
Thigh Abductor - 3 sets of 15 at 120 lbs. 


Evening: 
Side to side crunches: 


3 sets for 60 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 


Side Planks:
3 sets on each side for a 45 seconds.  These are no fun.   


Side leg raises
2 sets each leg 30 repetitions. . 




Plank. 

3 sets for 70 seconds each.  


Deadbug abdominal exercise: 

3 sets 60 seconds each.  Similar to a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  


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. 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 20 leg raises.  3 sets of 20 reps for each leg. 
Another overall increase of 15 per leg. 

Pelvic tilts:  

 
While lying on the floor I did a 5 minute pelvic tilt hold. 


Time -