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LRP. Suitcase and then rack carries with the 24kg kettlebell to warm up and introduce some grip isometrics for the elbows. Limbering with Cossack squat transitions, quite a bit of soreness in the adductors and hamstrings from yesterday's new range of motion with those so not as deep as usual. It's mostly absent in my day to day movements which is nice. Program 8 - shoulders, neck It never ceases to amaze me how my 'stiff' and tight now is a significant improvement from where I started. I used the floor version since it's a little more intense than the wall version for the shoulder exercises. I can feel the effects of the kettlebells in this one. Range of motion is good, but there's some resistance that wasn't there the last time until I let it go. Palm down felt harder today than palm up for some reason. Nice to just relax into them. I followed it up with the lying rotation from the daily 5 because my back wanted it. For the arm across the front of the body shoulder stretch I used to rely on momentum to get it there, but now I can bring it there in a slow and controlled way. I appreciated the side to side neck exercises quite a bit today. The vertical ones were nice to loosen up from it afterwards.

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