Half Kneeling DB Overhead Press 4x8 -
first set L Leg forward, second set R leg forward, third set choose the leg you felt more stable. Drive foot into floor, fire glutes, keep core fully engaged.

Mix Grip Pull up 4x5 per

Bottoms up KB SL Leg circles 4x5/ - each rep is a leg lift + a circle in each direction. Movement should be isolated to just the hip in question core remains engaged no shift and neutral
http://www.functionalmovement.com/exercises/536/get-up_bottoms_up_hip_circles

3.5 minute sets
18 minutes