Warm up on AD then:
http://www.functionalmovement.com/exercises/toe_touch_progression – 10×3 sets slow and controlled
https://www.youtube.com/watch?v=yMnamNJZMBk 10×3 per side slow and controlled
http://www.ericcressey.com/train-overhead – go through this entire thing afterwards

A1. Glute Bridge @1115; 8-10×3; Rest 60 seconds
A2. Deadbugs; 20 alternating reps x3; Rest 60 seconds – 2-3 second pause

B1. Seated barbell good morning @3030; 8-10×3; Rest 60 seconds – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=184
B2. Plank with arm lift; 10 alternating reps x3; Rest 60 seconds – http://www.coreperformance.com/knowledge/movements/plank-with-arm-lift.html
C1. Elbow Supported DB External rotation; 4-6/arm x4; Rest 60 seconds – https://www.youtube.com/watch?v=_EHmq1yPhnU
C2. 20 calories on the AD x4; Rest 60 seconds – moderate effort, get a little sweaty from this

This was awesome! I really noticed a big improvement in my movement and core engagement today. Took me a while to get all the warm-up in once I figured out how to execute the movements correctly, but felt really unglued going into my workout. Noticed a huge difference in the tightness of my hips after the Seated Good Mornings. 


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