Home PT Week 23 Jan 30th - Feb 5th 2017

Home Physical Therapy Week of
Monday Jan 30th - Sunday February 5th 2017: 

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Home Physical Therapy day 54 - Spondylolisthesis BJJ
Monday 1/30/17 

Hip ups:

3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Plank. 

3 sets for 70 seconds each.  


Deadbug abdominal exercise: 

3 sets 60 seconds each.  Similar to a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  


Bridges with pelvic tilt hold.  3 sets of 35 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. 



1 leg bridge with 1 leg raises. 

 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 10 reps for each leg. 

Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold. 

Today's workout took around 27 minutes.  During the 2nd exercise, my timer stopped.  I'm not sure how long it was out.  So total time could be 30 minutes. 


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Thursday February 2nd 2017
Lunch workout: Weight training legs. 
Leg press 3 sets of 8 at 450 lbs. 
Calves - Seated Calf machine - soleus workout.  3 sets of 15. 
Thigh Adductor - 3 sets of 15 at 120 lbs. 
Thigh Abductor - 3 sets of 15 at 120 lbs. 

Home PT Week 22 Jan 23rd - Jan 29th 2017

Home Physical Therapy Week of
Monday January 23rd - Sunday January 29th 2017:

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I see my physician tomorrow for my 6 month follow up.  Checking to see my progress and I hope that my slip has not increased. 
Home Physical Therapy session 52 - Spondylolisthesis BJJ
Monday 1/23/17.  

Afternoon:  30 minute walk during lunch. 

Evening:

Warmup - Flutter kicks:

3 sets of 35.  Lift my feet off the ground and kick them up and down. 



Mountain Climbers twist knee toward elbow:  

3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 



Plank with arm and leg raises: 

3 sets of 30 seconds each. 



Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 



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.




Pelvic tilts:  

 

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 - 27 minutes. 

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Home Physical Therapy session 53 - Spondylolisthesis BJJ
Friday 1/27/17.    


Side Planks:

3 sets on each side for a 60 seconds.  


Hip ups:

3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.   



Bridges with pelvic tilt hold.  3 sets of 35 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.



Pelvic tilts:  

 

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. 

Home PT Week 21 Jan 16th - Jan 22nd 2017

Home Physical Therapy Week of
Monday January 16th - Sunday January 22nd 2017:

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Home Physical Therapy session 52 - Spondylolisthesis BJJ
Tuesday 1/17/17.


Door frame hamstring stretch.  


2 one minute stretches and 1 two minute stretch for each leg.  Total of 4 minutes each leg.


Side Planks:

3 sets on each side for a 60 seconds.   - Increase of 15 seconds per set. 


Hip ups:

3 set of 35 reps.  Increase of 5 per set.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Standing high knee raises:

3 sets of 60 seconds each. 

 


Bridges with pelvic tilt hold.  3 sets of 40 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.



Pelvic tilts:  

 

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 - 45 minutes. 

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Jan 22nd 2017
Weight Training: 
Back -
lat pull downs - 3 sets. 
machine rows - 3 sets.
Chest -
Dumbbell bench press 70lb dumbbell each hand 1st set 12 reps. 
2nd and 3rd set - 6-8 reps each, 
Seated pec deck - 3 sets of 12. 
Shoulders -
Seated shoulder presses.  3 sets of 12-15 reps with 30 lb dumbbells each hand. 
Biceps -
Dumbbell curls - 3 sets of 12 with 30 lb dumbbells each hand. 
Triceps -
Rope triceps presses - 3 sets of 12 around 50 pounds (don't remember exactly). 

Home PT Week 20 Jan 9th - Jan 15th 2017

Home Physical Therapy Week of
Monday January 9th - Sunday January 15th 2017:

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Home Physical Therapy session 51 - Spondylolisthesis BJJ
Monday 1/9/17.    


Side Planks:

3 sets on each side for a 60 seconds.   - Increase of 15 seconds per set. 


Hip ups:

3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.   



Bridges with pelvic tilt hold.  3 sets of 35 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.



Pelvic tilts:  

 

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 - 35 minutes.

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Friday Workout - 1/13/17

5 - five minute rounds. 
1st minute - 25 pound medicine ball chest throw vertical. 
2nd minute - sled push with 90 pounds added to it. 
3rd minute - 25 pound medicine ball slams. 
4th minute - 1 leg box steps with high knee at the top. 
5th minute - bear crawls. 

1 minute rest then repeat above for next round. 

Home PT Week 19 Jan 2nd - Jan 8th 2017

Happy New Year! 
Home Physical Therapy Week of
Monday January 2nd - Sunday January 8th 2017:

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Home Physical Therapy session 49 - Spondylolisthesis BJJ
Monday 1/2/17.  Starting back up again.   


Side Planks:

3 sets on each side for a 45 seconds.  


Hip ups:

3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.   



Bridges with pelvic tilt hold.  3 sets of 30 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.



Pelvic tilts:  

 

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 - 29:46

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Wednesday 1/4/2017
Brazilian Jiu Jitsu training.
BJJ Class and two 10 minute rounds. 

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Home Physical Therapy session 50 - Spondylolisthesis BJJ
Thursday 1/5/17.    


Side Planks:

3 sets on each side for a 45 seconds.  


Hip ups:

3 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.   



Bridges with pelvic tilt hold.  3 sets of 30 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.



Pelvic tilts:  

 

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 - 31 minutes.