Home PT Week 9 Sept 12th - Sept 16th 2016

Home Physical Therapy Week of
Monday September 12th - Friday September 16th 2016: 

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Update - Continuing to focus on strength with my 2 core workouts each week in addition to my regular weight lifting and Brazilian Jiu Jitsu training. 

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Home Physical Therapy day 32 - Spondylolisthesis BJJ
Monday 9/12/16.  Increasing sets repetitions and time on certain exercises.  


Hip ups:

3 set of 40 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 


Side Planks:

2 sets on each side for a 60 seconds.  


Side leg raises: 

2 sets each leg 45 repetitions. 




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Side to side crunches: 

1 set for 90 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 



Rocking Planks - 1 set for 90 seconds.

Plank position and slowly rock back and forth working the abdominal muscles.



Leg raises - 1 set for 90 seconds.

Bridges with pelvic tilt hold.  2 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.  This was an overall increase of 10 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 45 seconds each.  Hands on the ground - feet flat and pull my knees to chest 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.   

Today's time -   51 minutes including rest between sets which varied from 30 seconds to 1 minute.

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Wednesday 9/14/2016
Brazilian Jiu Jitsu training.

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Home Physical Therapy day 33 - Spondylolisthesis BJJ
Thursday 9/15/16.  Today I just stayed with the same reps and sets.   


Hip ups:

3 set of 40 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 


Side Planks:

2 sets on each side for a 60 seconds.  


Side leg raises: 

2 sets each leg 45 repetitions. 




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Side to side crunches: 

1 set for 90 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 



Rocking Planks - 1 set for 90 seconds.

Plank position and slowly rock back and forth working the abdominal muscles.



Leg raises - 1 set for 90 seconds.

Bridges with pelvic tilt hold.  2 sets of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.  This was an overall increase of 10 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 45 seconds each.  Hands on the ground - feet flat and pull my knees to chest 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.   

Today's time -   56 minutes including rest between sets which varied from 30 seconds to 1 minute.
Time for a change up again next week.