About six months and a hundred posts in.  How bout that.

Today I appropriate a core circuit from Melissa Witmer and made some changes to fit my own situation (no gym, bad hip).  Here's how it went:

3x[
10x dead bug/leg,  Felt good.  Very tricky keeping your back flat to the ground but you can really feel the work.
12xOblique bridge dip/side: Difficult to keep balance.  Have to travel really slowly.
Aggressive roll on my left leg: Felt the pain of clearing up scar and tight muscle.  Found the spot that's tweaking my hip flexor and gave it lots of attention.  Definitely felt some improvement for it too.  If i can remember to hit that a few more times this week, St. Louis should go okay....right?....right...?
6xglute activator/leg (with extended leg): I always feel like I'm underachieving on these.  I don't feel like I'm getting good glute activation and am instead working my hamstrings.  Not terrible, but not the point...
]