Monday, November 1st Workout - PT Based Full Body Weight Training Workout B & Full Body Stretch

You know you had a great workout when your arms feels like Jello!

Today's workout went great and didn't need any edits at all! The lower body portion remains almost identical to my A day because I'm sticking with what physical therapy told me I can do until I see them again on the 18th and can start adding new exercises.

PT Based Full Body Workout B: 1 Hour, 21 Minutes

Warm-Up:
Walk in Place - 2 Minutes
Seated Cat/Cow - 2 sets x 10 reps
Forearm Plank - 3 x 30 seconds
Piriformis Stretch - 2 x 30 seconds
Pelvic Tilt - 2 sets x 10 reps
Lower Trunk Rotation - 2 sets x 10 reps

Full Workout:
Bear Hold Plank - 10 x 10 seconds: bodyweight

Cobra Chest Press Up- 3 sets x 10 reps: bodyweight

Bird-Dog - 3 sets x 10 reps: bodyweight

Flat Bench Dumbbell Chest Fly - 3 sets x 10 reps: 3 sets x 10 reps: 3 x 8 lbs

Seated Anchored Band Back Row - 3 sets x 10 reps: 3 x 50 lb band (doubled over) + 4.4 lb Double-D Handle

Anchored Band Front Shoulder Raise -3 sets x 10 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar

Standing Dumbbell Hammer Bicep Curls - 3 sets x 10 reps: 3 x 10 lb dumbbells

Dumbbell Skull Crushers - 3 sets x 10 reps: 3 x 8 lb dumbbells

Supine Clam Shells with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs

Supine Hip Adduction with Pillow Squeeze - 3 sets x 10 reps: 2 decorative pillows

Clam Shells with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs

Stability Ball Bridge - 3 sets x 10 reps: bodyweight

March with Double Knee Raise - 3 sets x 10 reps: bodyweight

Stability Ball Supported Curl Up - 3 sets x 10 reps: bodyweight

Palloff Press - 3 sets x 10 reps: 3 x 8 lb band

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes