Spondylolisthesis BJJ 2018 - PT week 5

Physical Therapy Week of

Monday Jan 29th 2018 - Sunday Feb 4th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  

Thursday 1/25/2018 

10 minute Ab circle followed by 1 hour BJJ class.
You can view my ab core work that we did in class below:  

Spondylolisthesis BJJ 2018 - PT week 4

Physical Therapy Week of

Monday Jan 22nd 2018 - Sunday Jan 28th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Update - Due to time constraints, I have started to include using my stand desk at work.
I'm mixing it up with either two 30 minute standing desk sessions or walks.

Monday 1/18/2018.

Exact same workout today as last Thursday which you can see here:
http://bjjspondy.blogspot.com/2018/01/week-3_18.html

Planks were better today.  I plan to increase the hold time next session.

Same time - 24 minutes.

Thursday 1/25/2018 

1 hour BJJ class followed by a short circuit of core work.

3 sets of planks at 75 seconds each.
3 sets of figure four stretches.
3 sets of bicycle crunches
3 sets of door frame hamstring stretches.
Did not time this session.

Spondylolisthesis BJJ 2018 - PT week 3

Physical Therapy Week of

Monday Jan 15th 2018 - Sunday Jan 21st 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 1/18/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

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

Hamstring door stretch 

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

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

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.    

Todays time 24 minutes.

Spondylolisthesis BJJ 2018 - PT week 2

Physical Therapy Week of

Monday Jan 8th 2018 - Sunday Jan 14th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

This week I had some bad allergies and I just failed and didn't do any specific ab work.
Mon - Two 30 minute walks.
Tues - Two 30 minute walks.  
Wed - Two 30 minute walks.  
Thu  - Two 30 minute walks.
Fri    - Two 30 minute walks.  

Back to the ab exercises next week.  

Spondylolisthesis BJJ 2018 - PT week 1

Physical Therapy Week of

Monday Jan 1st 2018 - Sunday Jan 7th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Tuesday 1/02/2018. 

It is 2018 and for this week I decided to video the "Ab circle" workout that I do at BJJ class sometimes.  This one was much shorter as we had a smaller class this night.  Usually we have about 15 more people in class which would make the ab circle workout longer.  You'll see this all in the sped up video below but to explain it - we circle up and then we go around the circle and everyone picks an ab exercise which we all do for about 30 reps and then the next in line picks one.  You can watch the video below which has been shortened to 1 minutes and 30 seconds.