Home PT Week 11 Sept 26th - Sept 30th 2016

Home Physical Therapy Week of
Monday September 26th - Friday September 30th 2016: 

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Update - another increase this week in reps or times. 

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Home Physical Therapy day 36 - Spondylolisthesis BJJ
Monday 9/26/16.  Increases in time.    


Side Planks:

3 sets on each side for a 50 seconds.   Overall increase of 15 seconds total per side.  I really hate side planks. 


Side to side crunches: 

3 sets for 65 seconds.  Overall increase of 15 seconds total.  Shoulders off the ground and move side to side reaching your hands forward. 

Side leg raises: 

2 sets each leg 55 repetitions each set. Overall increase of 10 reps total per side




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 
Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises. 
 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 45 reps.   

Overall increase of 15 reps.  I held this bridge in the air for a count of 1 and then back down and relax for 1.


Mountain Climbers:  

3 sets of 50 seconds each.  Overall increase 15 seconds total.  Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 45 seconds. 



Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold.  Occasionally I would relax back to normal for a second and then go back to the tilt hold.  This was for 5 minutes.   

I really pushed it today by taking less rest time between sets and moving quickly between exercises.  Even with the extra time added to many of my exercises I still beat last weeks time.  Today's time 52 minutes!   

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Wednesday 9/28/2016
Brazilian Jiu Jitsu training.

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Home Physical Therapy session 37 - Spondylolisthesis BJJ
Monday 9/29/16.  Tough time tonight as I didn't get to start my workout until 11 pm.    


Side Planks:

3 sets on each side for a 50 seconds.  I really hate side planks. 


Side to side crunches: 

3 sets for 65 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 

Side leg raises: 

2 sets each leg 55 repetitions each set.




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 
Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises. 
 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 45 reps.   

I held this bridge in the air for a count of 1 and then back down and relax for 1.


Mountain Climbers:  

3 sets of 50 seconds each.  Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 45 seconds. 



Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold.  Occasionally I would relax back to normal for a second and then go back to the tilt hold.  This was for 5 minutes.   

My time today was longer then usual.  I was extra tired and didn't even get to start my workout until 11 pm tonight.  Being so tired - I took the full rest time between sets often.    Total workout time 57 minutes.