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.

PT via Brazilian Jiu Jitsu training

Most of my exercise this month was from Brazilian Jiu Jitsu Training.  I had gotten burned out on doing core exercises at home for the past 6 months so I took this month off and decided to get my core training just from Brazilian Jiu Jitsu class and rolling. 

December 7th - class + 3 five minute rounds of grappling. 

December 14th - class + 2 five minute rounds of grappling. 

December 21st - class + 3 five minute rounds of grappling. 

December 27th - 45 minutes of continuous grappling!

December 28th - class + 3 five minute rounds of grappling. 

Weight Training: 
I don't remember the exact dates but I also did a few days of weight training this month. 

Home PT Week 18 Nov 28th - Dec 4th 2016

Home Physical Therapy Week of
Monday November 28th - Sunday Dec 4th 2016:
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Home Physical Therapy session 48 - Spondylolisthesis BJJ
Monday 11/28/16.   Only increase today is on the planks with leg/arm raise. 

Plank twists side to side:

3 sets of 30 seconds each.


Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 


Side Planks:

3 sets on each side for 60 seconds each.  These are my least favorite exercise of all I do. 


Side leg raises in a circle: 

3 sets on each side of 25 circles.  . 
These were harder then I thought they would be after the 1st set.  I made big circles. 




Plank. 

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


Figure Four Stretch: 

2 Sets each leg 30 second hold



Bridges with pelvic tilt hold.  3 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.    

Plank with arm and leg raises: 

3 sets of 45 seconds each.  This is a 5 second increase per side each set.



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 - 44 minutes. 

Home PT Week 17 Nov 21st - Nov 27th 2016

Home Physical Therapy Week of
Monday November 21st - Sunday November 27th 2016:
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Monday 11/21/2016 Jiu Jitsu Training - Four 5 minute rounds. 

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Home Physical Therapy session 47 - Spondylolisthesis BJJ
Tuesday 11/22/16.   

Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 


Side Planks:

3 sets on each side for 60 seconds each.   Increase of 10 seconds per side per set.
These are my least favorite exercise of all I do. 


Side leg raises in a circle: 

3 sets on each side of 25 circles.  . 
These were harder then I thought they would be after the 1st set.  I made big circles. 




Plank. 

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


Figure Four Stretch: 

2 Sets each leg 30 second hold


Plank twists side to side:

3 sets of 30 seconds each. 
These were much tougher then I thought they would be after having done regular planks. 




Bridges with pelvic tilt hold.  3 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.    

Plank with arm and leg raises: 

3 sets of 40 seconds each.  This is a 5 second increase per side each set.



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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Wednesday 11/23/2016 Jiu Jitsu Training - Six 5 minute rounds and I'm empty!    

Home PT Week 16 Nov 14th - Nov 20th 2016

Home Physical Therapy Week of
Monday November 14th - Sunday November 20th 2016:

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Home Physical Therapy session 45 - Spondylolisthesis BJJ
Monday 11/14/16.   

Sitting Punches:

3 sets of 60 seconds.  Sit-up and punch repeatedly for 1 minute.  I don't particularly like these as they feel a little weird and are actually not that hard.  They feel more like more of a warmup but they also make my back feel a bit off.  It is probably the angle or position but either way - I probably won't continue using these after today. 


Side Planks:

3 sets on each side for 50 seconds each.   Increase of 5 seconds per side per set.


Side leg raises: 

3 sets on each side of 40 reps.  Increase of 5 reps per leg per set totaling 15 extra reps per side. 





Plank. 

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


Standing knee raises:

3 sets of 90 seconds each. 





Bridges with pelvic tilt hold.  3 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.    

Increase of 5 reps per set totaling 15 extra repetitions.

Plank with arm and leg raises: 

3 sets of 35 seconds each.  This was a 5 second increase per set with an overall increase of 15 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 seconds and then go back to the tilt hold.  This was for 5 minutes.   

Today's time - estimating around 45 minutes as I forgot to stop my timer when I was done.  I'm not sure if it was the time off, the change up or my abs getting stronger but the 4 sets of 90 second plank holds was the easiest it's ever been before. 

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Home Physical Therapy session 46 - Spondylolisthesis BJJ
Thursday 11/17/16.   

Hip Ups:

3 sets of 45.  Lift my hips off the ground like a reverse crunch. 


Side Planks:

3 sets on each side for 50 seconds each.   Increase of 5 seconds per side per set.


Side leg raises: 

3 sets on each side of 40 reps.  Increase of 5 reps per leg per set totaling 15 extra reps per side. 





Plank. 

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


Standing knee raises:

3 sets of 90 seconds each. 





Bridges with pelvic tilt hold.  3 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.    

Plank with arm and leg raises: 

3 sets of 35 seconds each. 



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 - 50 minutes. 

Home PT Week 15 Nov 7th - Nov 11th 2016

Home Physical Therapy Week of
Monday November 7th - Friday November 11th 2016:

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Home Physical Therapy session 44 - Spondylolisthesis BJJ
Monday 11/7/16.  I was ill the last 2 weeks and didn't do my PT.  Starting this week with some new exercises and other change ups. 

Sitting Punches:

3 sets of 60 seconds.  Sit-up and punch repeatedly for 1 minute. 


Side Planks:

3 sets on each side for a 45 seconds.  


Side leg raises: 

3 sets on each side of 35 reps. 





Plank. 

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


Standing knee raises:

3 sets of 90 seconds each. 





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.

Plank with arm and leg raises: 

3 sets of 30 seconds each. 



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 - This will be done sometime this evening and I'll add the time tonight. 

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This week I only did one PT session in regards to core work like the above workout. 
However, I did train Brazilian Jiu Jitsu on Monday/Wednesday/Friday and lifted weights twice this week. 

2 Weeks off due to illness

I was ill and did not do my PT for the past two weeks.  Hopefully, I'll be able to resume Nov 7th 2016.