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I recommend Limber 11 to get started: https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html https://www.bodybuilding.com/fun/limber-11-the-only-lower-bo... Eventually you'll need to fine tune the program according to your needs. Becoming A Supple Leopard is basically the encyclopedia for mobility programs/exercises: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performan...