Getting Mobile Day 4

Rectus Femorus Stretch/Glute Bridges: 20, 20, 20

Piriformis/X-Band Walks w/ Mini: 6/6, 6/6, 6/6, 6/6, 5/5, 5/5, 5/5

Band Pull-Aparts/Wall Scap Slides
(progress: can actually get into position on wall slides now)

Bird-Dogs

RKC Plank: 30 secs; 30 seconds; 30 secs

90/90 Split Squat: 3 per side w/ 10 second iso hold at bottom
(this is already hugely better than my first time)

Scapular Depressions on Lat Pull-Down: 160x8; 160x8; 200x3
(awesome awesome movement... could literally feel my shoulders being pulled into alignment)

Wide Grip Pull-down: 120x8; 120x8; 120x8
Ribs down, focus on scap retraction

Scarecrows:  2.5x12-15 sets
Got into position for the first set and my body popped into what I believe to be a neutral back position for the first time.  I just kept doing sets over and over this to reinforce the position.

Curls: 120x16; 120x16; 120x16

Half-Kneeling Cable Lift: 60x8; 50x10; 50x8

Notes
Long-ass and exhausting workout.  I'm reteaching my body how to brace itself on literally every exercise. Its really not possible to just run through this shit.  Every rep of every exercise I'm making sure the right stuff is braced, contracted and that my body position is correct.  Very tiring but it feels awesome afterwords.  I'm already seeing positive changes in my alignment and posture.

I'm not worried about loading or any of that shit for the time being.  Right now I'm getting a ton of mileage out of doing everything correctly.  I will progress on everything as fast as possible while maintaining the integrity of each movement.

I threw in some upper body stuff because I'm not sure what the next couple of days will hold with the hurricane coming in.

Post work-out meal:  1/2 lb bacon; 6 eggs; 2 avacados.  Feeling good.