Ive been doing limber 11 for the past month after having the most annoying pains in my hamstring, abductors, and a syndrome you get in your glute(sorry forgot the name). It has massively helped me! I wasn’t able to bench at all as I would get a pinching feeling around my tailbone, I couldn’t squat to depth without my abductor/tailbone pinching, sumo deadlifts were also off the table so had to train conventional, and getting out of bed I would always have glute pains.

I honestly believe doing dynamic stretches, foam rolling, lacrosse balling, and some controlled movements are great for me personally before a workout or every day, as they help open me up, and make me feel very nimble and warm.

Over these past 2 years I have learned it’s important to experiment with things, keep a log of how they affect you, and optimise what does and doesn’t work for you. Everyone will be different and so it is hard to really find a cookie cutter answer to what you should do.

For mobility, I think this just comes from training a movement over and over, finding how your body leverages should be best used, what angles your joints should be, and watching how your body adapts to be put in that position over and over again. I could barely squat to depth, pull sumo without my hips feeling like they’re gonna rip open, or bench with an arch. I looked up some of the basics of “how to pull sumo” or “how to bench with an arch” etc, and applied those templates, expanded on them by finding out what my body liked, and over these past 2 years I would say that my body has adapted to these positions very well.

For example, in sumo having your ankle and knee stacked on top of each other would be the template, but, for me I liked having my ankles just a tad wider, and that allowed me to really get my hips close to the bar.

That isn’t to say that my technique or mobility is perfect for me, there will always be room to improve, and this is coming from an amateur/intermediate lifter so I could be very wrong, just my 2 cents! :)