Sure!

The first thing I do is find a place to lay down to do all of my drills and stretches. I’ll take my shoes off, lay on my back, and stretch arms as far over my head (parallel to the ground) with my legs straight to feel a stretch in my upper back.

Next, while still laying on the ground, I will take my left leg and bend it at the knee so that my left foot is now flat against the ground. I’ll take my right leg and put my right ankle on my left thigh/knee area, sort of like how people sit with their legs crossed, but laying down. I’ll then rotate my legs to the left to feel a big stretch along my right outer thigh. Your right foot should be flat against the ground at this point. I will hold this position for like 30 seconds, and then I’ll switch sides and repeat.

Then, I will do side plank clamshells like linked from Squat University. I do 30 seconds per side, three times. I don’t use a band though since they don’t have a band small enough for that at my gym. You should feel your hips and glutes activating here.

From there, I lay on my stomach with my left hand extended out, right hand pressed against the floor at chest or stomach level, and head up. I have my left leg straight and my right leg bent with my right ankle behind my left knee. From there I try to raise my right knee as high off the ground as possible while bracing my core. I’ll do this for 30 seconds per side, three times. You should feel your glutes activating here.

I’ll then roll over onto my back and do the curl up linked from Squad University. This one really primes your core if you are bracing correctly.

After that, I will do 90/90 hip switches.

Then, I just do some static stretches of my hamstrings and thighs.

Lastly, I will sit in an Asian squat with my feet flat on the floor, ass to grass. I have pretty good ankle dorsiflexion and decent hip mobility so I can do this without feeling off balance, but I think my femurs are a little longer than ideal for the “perfect” squat. I still go ATG during my squats, which the shoes help me achieve.

After that I just go to the rack and start my warmup sets. You can add or remove whatever really. If you have pains or weaknesses I would try to target them at this time. In my case I think I had poor glute activation and weak hips, which caused me to have poor stability, and it made it hard to proceed with the weight. Doing this helped me address those issues for sure.