1 hour grind match - Spondylolisthesis BJJ 2018 - PT week 8

Physical Therapy Week of

Monday Feb 19th 2018 - Sunday Feb 25th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  I have been keeping up with this regularly and it has become an automatic part of each workday.   

Wednesday 2/21/2018 - 1 hour Brazilian Jiu Jitsu Grind match

About every 6 months, the BJJ gym that I train and coach at holds a 1 hour grind match.  This is a tough event with not all participants making it all the way thru.  You and your partner grapple for 60 minutes straight in order to push your strength and cardio.  This time I actually got around to recording my match.  It is edited down to a condensed version as there were large portions that we went out of the view of the camera.  I was completely exhausted afterwards and ended up skipping my usual Thursday ab/core work.  You can watch it here:

Spondylolisthesis BJJ 2018 - PT week 7

Physical Therapy Week of

Monday Feb 12th 2018 - Sunday Feb 18th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  

Thursday 2/15/2018 

10-15 minute Ab circle followed by 1 hour BJJ class.

The ab circle we did was basically the same as the one I recorded last time below:

Spondylolisthesis BJJ 2018 - PT week 6

Physical Therapy Week of

Monday Feb 5th 2018 - Sunday Feb 11th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Use of my sit stand desk each week day Mon-Friday:
Two 30 minute stands (one in the morning and one in the afternoon).

Thursday 2/8/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

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

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

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.    

Todays time 24 minutes.

Spondylolisthesis BJJ 2018 - PT week 5

Physical Therapy Week of

Monday Jan 29th 2018 - Sunday Feb 4th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Two 30 minute standing desk sessions or walks each week day.  

Thursday 1/25/2018 

10 minute Ab circle followed by 1 hour BJJ class.  
You can view my ab core work that we did in class below:

Spondylolisthesis BJJ 2018 - PT week 4

Physical Therapy Week of

Monday Jan 22nd 2018 - Sunday Jan 28th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 1/18/2018.

Update - Due to time constraints, I have started to include using my stand desk at work.  
I'm mixing it up with either two 30 minute standing desk sessions or walks.  

Exact same workout today as last Thursday which you can see here:
http://bjjspondy.blogspot.com/2018/01/week-3_18.html

Planks were better today.  I plan to increase the hold time next session.

Same time - 24 minutes.

Thursday 1/25/2018 
1 hour BJJ class followed by a short circuit of core work.  

3 sets of planks at 75 seconds each.  
3 sets of figure four stretches.  
3 sets of bicycle crunches 
3 sets of door frame hamstring stretches. 
Did not time this session.  

Spondylolisthesis BJJ 2018 - PT week 3

Physical Therapy Week of

Monday Jan 15th 2018 - Sunday Jan 21st 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Thursday 1/18/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

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

Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 

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.    

Todays time 24 minutes.