Notes
Time estimate, this copied from cronometer:
Started with supine peels, then some extensions from Child's, then on the back again for some thing like crunches and began to get the worst full ab cramps. Symmetrical rather than my typical right side cramp. Then did my first IR training for Hip and Shoulder. Video of the shoulder prior. 2 sets seated IR P&R each side for the hip. One set IR P&R each side for the Shoulders, kneeling with my arm supported by my 24" stool. This position to keep my Upper tspine extension. Then, got some bacon in the oven while enjoying kefir and went for a 2 mile walk/run. Lots of playful steps trying to balance the hips and keep the whole spine. Felt like a lot of good work.