Home PT Week 32 April 3rd - April 9th 2017

Home Physical Therapy Week of
Monday April 3rd - Sunday April 9th 2017:

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Home Physical Therapy session 67 - Spondylolisthesis BJJ
Monday 4/3/17

This week was a change up of Home PT.  I did my regular Monday core exercises as you'll see below and then on Wednesday I did Brazilian Jiu Jitsu Class and on Friday I did a 1 hour grind match that was incredibly difficult.  A 1 hour grind match is where you grapple for 1 hour straight with your partner(s).  This particular grind match was with the same partner for 1 hour.  I barely made it.  In fact, if I'm being honest - I almost quit at about the 45 minute mark.  That is how exhausted I was. 

Here's Monday's workout: 
Plank. 

3 sets for 90 seconds each.   Increase of 15 seconds per set! 


Figure Four Stretch: 

3 sets each leg 90 second hold.  Increase of 15 seconds per set.




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.



Bridges with pelvic tilt hold.  3 sets of 40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 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. I moved faster today between sets and did not pause or rest.

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Exercise - Spondylolisthesis BJJ
Wednesday 4/5/17 Taught a 45 minutes Kids BJJ (Brazilian Jiu Jitsu) class. 
Taught a 1 hour adult BJJ class.
Three 5-minute grappling rounds

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Exercise - Spondylolisthesis BJJ
Friday 4/7/17 1 hour grind match against another BJJ Brown belt.  Totally exhausted at the end.  Almost quit at the 45 minute mark but I pushed thru.  This really helped me to work on my defense by trying to relax there towards the end and defend while I tried to recover some of my energy. 

Saturday morning at 6 am I had to get on a plane and fly out of state to a Microsoft Training class.