Each big exercise will have muscles that need to release to gain ROM and other muscle that need to be “primed” to help fire so for example.
Release = calf stretches (the depth of your squat will be restricted by this, I know it might sound strange but trust me, find someone who can?t squat put 5kg weights under their heels and they will squat like a pro)
Also Hip flexor stretches helps prevent and hip “pitching” when going low
Activation = performing buso ball isometric squat will wake up your nervous system ~15 sec should do [be aware not to got for to long the idea is to increase reaction not burn out the muscle.
Followed by explosive jump set, you’ve probably read this before but depth jump or box jumps will fire up your nervous system so the big lifts so do 3-5 reps about 1-2 mins B4
Bench / OH Press
Release = Dislocations and a light weight Row of any variation as long as you get a good scapula retraction for less than 8 reps
Activation = Isometric push up hold on buso or swiss ball, then 3-5 reps of clap push-ups
Release = Hip flexor stretches,
Activation = Upward Dog stretch [it?s a yoga pose], Kettle bell swings 3-5 reps
I stop explain all the exercises after squats, didn?t want to post heaps so anything that needs explaining let me know. Also these aren?t the only exercises you can do the idea is to get restricting muscles to release and turn the firing muscles on so anything else that does these can be substituted in