I have been doing the band mobility routine above for the past several days along with my current mobility routine based on the supple leapord book. The video has done more than anything else I have done to fix both my squat and my shoulders.
The first exercise is used to increase ankle dorsiflexion. I would completely fold over while doing squats due to horrible ankle flexibility. If I do this exercise on both ankles for around 10 minutes a day and squat right after I can maintain an almost completely vertical body position during the squat.
The second exercise is for the hips, this helps with my minor hip imbalance, it feels kinda strange but it makes it much easier to sit straight down during a high bar squat. It also eases off the hip flexors making it much easier to hit depth and avoid rounding when at the bottom position, at least that is the impression I have gotten from using it.
Lastly and probably the best mobility exercise I have ever used is a shoulder stretch where you rotate the should by having your palm rotate to face up, then the opposite way to face down. I have been for ultrasounds, to physio's and they couldn't tell me where the pain was coming from. It clicked and snapped and got horribly tender.
5 minutes a day had cured what was an unfixable problem for me. My shoulder still cracks but the pain is gone and my shoulders are feeling healthier everyday.
Just thought i would share for any other beginners who are having trouble with mobility or are interested in starting a prehab routine.