Beginning S & S

[Tobias Wissmueller]

Welcome back!

Just remember to give it time. Slow and steady, listen to your body.

 

[DCM]

Thanks @Tobias Wissmueller !

 

[DCM]

4/30/2019
40 minute hike/walk

5/1/2019
Bodyweight squats 3x11
Hip bridges 3x11
Bent leg raises 3x11
Wall pull right(good) arm 3x11
Wall pushup right arm 3x11
Scapula squeeze 3x10 seconds

 

[DCM]

5/2/2019
40 minute hike/walk

5/3/2019
Bodyweight squats 3x12
Hip bridges 3x12
Bent leg raises 3x12

 

[DCM]

5/4-5/2019
Off

5/6/2019
Bodyweight squats 3x13
Hip bridges 3x13
Bent leg raises 3x13

 

[DCM]

5/7/2019
20 minute hike/walk

5/8/2019
Bodyweight squats 3x14
Hip bridges 3x14
Bent leg raises 3x14

5/9/2019
20 minute hike/walk

 

[DCM]

5/10/2019
Bodyweight squats 3x15
Hip bridges 3x15
Bent leg raises 3x15

 

[DCM]

5/11/2019
20 minute hike/walk

5/12/2019
Off

5/13/2019
Bodyweight squats 3x16
Hip bridges 3x16
Bent leg raises 3x16

 

[DCM]

5/14/2019
25 minute hike/walk

5/15/2019
Bodyweight squats 3x17
Hip bridges 3x17
Bent leg raises 3x17

5/16/2019
40 minute hike/walk

 

[DCM]

5/17/2019
Bodyweight squats 3x18
Hip bridges 3x18
Bent leg raises 3x18

 

[DCM]

5/18-19/2019
Off

5/20/2019
Bodyweight squats 3x19
Hip bridges 3x19
Bent leg raises 3x19

 

[DCM]

5/21/2019
20 minute hike/walk

 

[DCM]

5/22-23/2019
Off-sick

5/24/2019
Bodyweight squats 3x20
Hip bridges 3x20
Bent leg raises 3x20

5/25/2019
20 minute hike/walk

5/26/2019
4 weeks post-surgery - weaning out of sling and working on gentle ROM

5/27/2019
OS resets minus rolls
Bodyweight squats 3x21
Hip bridges 3x21
Bent leg raises 3x21
Air push-ups 2x21
Air vertical pulls 2x21

5/28/2019
OS resets minus rolls

5/29/2019
OS resets minue rolls

5/30/2019
OS resets minus rolls
Bodyweight squats 3x22
Hip bridges 3x22
Bent leg raises 3x22
Air push-ups 2x22
Air vertical pulls 2x22

 

[DCM]

5/31/2019
OS resets minus rolls

6/1/2019
OS resets minus rolls

6/2/2019
Off

6/3/2019
OS resets minus rolls
Bodyweight squats 3x23
Hip bridges 3x23
Bent leg raises 3x23
Air push-ups 2x23
Air vertical pulls 2x23

6/4/2019
OS resets minus rolls

First PT appt following surgery - rehab exercises focusing on ROM and scapula prescribed

6/5/2019
OS resets minus rolls
Air push-ups 2x23
Prone rows 2x23
PT exercises

 

[DCM]

6/6/2019
OS resets minus rolls
PT scapula exercises
Bodyweight squats 3x24
Hip bridges 3x24
Flat knee raises 3x24

6/7/2019
OS resets minus rolls
PT scapula exercises
Air push-ups 2x24
Bent rows 2x24

6/8/2019
OS resets minus rolls
PT scapula exercises
20 minute hike/walk

6/9/2019
OS resets minus rolls
PT scapula exercises

6/10/2019
OS resets minus rolls
PT scapula exercises
Bodyweight squats 3x25
Hip bridges 3x25
Flat knee raises 3x25

6/11/2019
OS resets minus rolls
PT scapula exercises
Air push-ups 2x25
Bent rows 2x25

6/12/2019
OS resets minus rolls
PT scapula exercises

6/13/2019
OS resets minus rolls
PT scapula exercises
Bodyweight squats 3x26
Hip bridges 3x26
Flat knee raises 3x26

 

[DCM]

6/14/2019
OS resets minus rolls
PT scapula exercises
Air push-ups 2x26
Bent rows 2x26

6/15/2019
OS resets minus rolls
PT scapula exercises
20 minute hike/walk

6/16/2019
Off

6/17/2019
OS resets minus rolls
PT scapula exercises
Bodyweight squats 3x27
Hip bridges 3x27
Flat knee raises 3x27

6/18/2019
OS resets minus rolls
Wall push-ups 3x15
Vertical pulls 3x15
PT scapula exercises

 

[DCM]

6/19/2019
OS resets minus rolls

6/20/2019
OS resets minus rolls
Bodyweight squats 3x28
Hip bridges 3x28
Flat knee raises 3x28
PT scapula exercises

6/21/2019
OS resets minus rolls
Wall push-ups 3x16
Vertical pulls 3x16

 

[DCM]

6/22/2019
OS resets minus rolls
30 minute hike/walk

6/23/2019
Off

6/24/2019
OS resets minus rolls
Wall push-ups 3x17
Vertical pulls 3x17

 

[DCM]

6/25/2019
OS resets minus rolls
Bodyweight squats 3x29
Hip bridges 3x29
Flat knee raises 3x29

 

[DCM]

6/26/2019
20 minute walk/hike