I'm finally ready to share my Physical Therapy-Based and Inspired full-body workout!
Everything in this workout is based on my physical therapy exercises outside of the forearm plank, seated cat/cows, cobra chest press ups (they’re from my DHMC physical therapy) and 9 of the upper body exercises.
I took all my PT exercises and turned them into the warm-up and main workout. I have permission to add upper body work as long as it's low weight and gentle which is the plan.
Before adding them I researched every exercise to see if standing or sitting was safer as well as doing lying down exercises on the floor vs the bench and picked the safest ones that I am familiar with and know proper form for. I'll be doing this workout in my home gym rather than an outside gym.
The lower body portion in both A and B days is pretty much the same workout with maybe 1 exercise difference because I'm doing the exercises I was told to do but I had more leeway with the upper body so they're somewhat different between the two days.
Since the workout is full-body I plan to do it every other day and I will continue to work with the recumbent bike both on the full-body days and the "off" days. The plan for how many days a week right now is to go day by day and see how my back and hip feel but eventually I'd like to be exercising 6 days a week.
As you can see in my visual workout I left room under each exercise to make notes for that day’s work because, while the sets and reps are written down, they may change as I go depending on how I feel that day.
For my cool down/stretch I took my old, favorite cool down and removed all the stretches and poses that my back might have issues with.
Once I start physical therapy again (on hold while waiting for my restart with different insurance on November 18th) I will be changing the workout when new exercises are given to me as I progress but this is what I have to work with until then.
I can't wait to give this a go tomorrow!
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