Spondylolisthesis PT core workout July 25th, 2019

Physical Therapy Spondy Workout

Thursday July 25th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 7/25/2019

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 45 Seconds each side.  

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 stretch 

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

Bridges with pelvic tilt: 



1 set of 35 repetitions. 

Todays time: did not time session today :( 

Spondylolisthesis PT core workout July 18th, 2019

Physical Therapy Spondy Workout

Thursday July 18th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 7/18/2019

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

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 stretch 

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

Bridges with pelvic tilt: 



1 set of 25 repetitions. 

Todays time: did not time session today :( 

Spondylolisthesis PT core workout May 6th, 2019

Physical Therapy Week of

Monday May 6th, 2019

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Home Physical Therapy - Spondylolisthesis BJJ
I know it's been a while since I've posted anything and I apologize.

Monday 5/6/2019
Short core and stretching session today. 

Plank: 

3 sets of 60 seconds each. 

Hamstring door stretch: 

3 sets of 60 seconds each.








Figure 4 stretch: 

3 sets of 60 seconds each.

Total time:  15 minutes. 

4-28-2019 Swimming

April 28th, 2019
I haven’t posted in a while and I plan to change that.
I decided to swim today for my workout and it went well.
30 minute continuous lap swimming and a medium pace.

Spondylolisthesis PT core workout Jan 22nd, 2019

Physical Therapy Spondy Workout

Tuesday Jan 22nd, 2019

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Home Physical Therapy - Spondylolisthesis BJJ 

Tuesday Jan 22nd, 2019
Ab circle at BJJ with an even larger group then before. 
Almost exactly as this one that I recorded of us last time: 

 

Spondylolisthesis PT core workout Jan 3rd, 2019

Physical Therapy Spondy Workout

Thursday Jan 3rd, 2019

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Home Physical Therapy - Spondylolisthesis BJJ
 

Thursday 1/3/2019
 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 60 Seconds each side.  

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 stretch 

 

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

Bridges with pelvic tilt: 

 

 



1 set of 35 repetitions. 

Todays time:  33 minutes.

Spondylolisthesis PT core workout Dec 27th 2018

Physical Therapy Spondy Workout

Thursday Dec 27th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
 

Thursday 12/27/2018.
As you might expect - this month of December has been really busy.  I'm not making excuses because I could have worked harder to get in all my sessions this month but I didn't :(  A lot of school events for the kids, traveling and holidays.  I did get to the gym to lift weights once a week during December and I did make it thru the 1 hour BJJ grind match at the end of last month. 
You can see the edited video of it here if you're interested: 

 
Yes, it does hurt my back but with core work and a lot of stretching it is manageable. 
Below is the only official core workout I did: 

 

Heel touches (AKA penguins): 

3 sets of 1 minute each.

 
Side planks: 

3 sets of 30 Seconds each side.  

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 30 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.

Quick session today.