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.   

Home PT Week 10 Sept 19th - Sept 23rd 2016

Home Physical Therapy Week of
Monday September 19th - Friday September 23rd 2016: 

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Update - Change up this week.  New order, and some new exercises to keep things fresh. 
The last few weeks have been more difficult as I've gotten tired of some exercises and bored with them as well.  That of course makes it harder to want to continue the PT. 


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Home Physical Therapy day 34 - Spondylolisthesis BJJ
Monday 9/19/16.  New order and new exercises.   


Side to side crunches: 

3 sets for 60 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 


Side Planks:

3 sets on each side for a 45 seconds.  This is an overall increase of 15 seconds.  Doesn't sound like much but I hate side planks and I'm working towards 3 sets of 60 eventually. 


Side leg raises: 

2 sets each leg 50 repetitions. This is an overall increase of 10 reps each 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 40 reps.  Overall increase of 20 reps.  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.


Mountain Climbers:  

3 sets of 45 seconds each.  Change up today I will be 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.   

Today's time -   roughly 54 minutes.

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Wednesday 9/21/2016
Brazilian Jiu Jitsu training.

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Home Physical Therapy day 35 - Spondylolisthesis BJJ
Thursday 9/22/16.  I still hate side planks...  


Side to side crunches: 

3 sets for 60 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 


Side Planks:

3 sets on each side for a 45 seconds.   


Side leg raises: 

2 sets each leg 50 repetitions.




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 40 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.  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.   

Today's time -   55 minutes including rest times. 

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.