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.
