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Quick update tonight. LRP in the mornings. Kettlebell work with the 24kg 4 days this week. The usual QL straddle, 90/90, and half pancakes afterwards. Everything is feeling light and low volume. I've noticed quite a bit of lower abdominal and mid-back activation during the goblet squats. I have one more planned session at the current volume before I add a couple more sets. I'm finding the insights I've gotten from LRP and LRP itself immensely useful in staying relaxed afterwards and not accumulating systemic fatigue. I had a breakthrough with my half pancake tonight. I used the cue of lifting my straight leg off the ground (unsurprisingly, it just stays there) but it brought my torso about 6" closer to my leg than it's been in that position for at least a few decades. I'm also noticing that my left leg is now tighter than my right which is an interesting reversal. I applied that same cue to the full pancake afterwards and it worked there too. Then I applied it to a sitting pike and that was significantly deeper too. I still a ways to go (much more for the pancake than the pike), but it feels like my body understands those movement patterns now in a way that it hasn't in years. 90/90 - continued isometric lifts with the trailing leg to work on internal hip rotation. I'm already seeing and feeling a big difference from that and I can stay quite a bit more upright when I do it too. Less cramping the last few days, but still a long way to go with it. I'm planning to run through program 8 and maybe 9 tomorrow depending on how I feel.

Went through the last 2 programs of the starter course today. So now I did all of them at least once, the ones from part 1 and 2 at least twice each. Will play around with the programs of part 3 for a few more days. I'd say my lower body flexibility is okayish, but also not better than that. A little bit of hip impingement on my left side I think, and my legs dont move very much in internal rotation when doing the figure 4 exercise. Also think I might have some mild version of the piriformis syndrome because sometimes during work I get some small stabbing pain in that area. Upper body flexibility a bit less, especially shoulder flexion, I cannot access that range very much. And also quite a stiff neck of course. Very bad internal rotation on my right side. I really liked some of the pancake work in the starter course where you also go in a side bend of the core. Gives me a strong stretch from bottom of the hips up to the top of the lats, and if I also bend at the neck, some of those muscles. Something really thight is going on there in my left side especially at the level of the neck. So I can slowly start thinking about what to focus on next. I'm in the process of acquiring some tools, got a nice ring setup now in my living room along with some massage balls. Found a good site from which you can order wood cut into custom shapes including egg shape. Used that to build my own baby whale: It's a bit steep so I think I will build another one which is bigger and more gentle. Gives a good lat and spine stretch though

Embodiment in process. Thumbs up.

Ran 9k Tuesday,warmed up with 4 strides to get a pop in the legs.I did the quad-wall hip flexor stretch after because I can sometimes feel tight from the running.Ran 9k tonight,a light jog and some strides as a warmup.I'll stretch later