I've got an interest in olympic lifting in the future, but seeing as I can't even high bar back squat with perfect form, I'm not going to try without a lot more mobility. I've been watching kstar's mobility wod for a starting point. Doing this has led me to assume every part of me is tight. I've only been active for the past few years, and even then, I've never done mobility work really. I know I've set up trigger points in my hams before. I've also got flat feet, and I walk like a duck (out toeing). I weigh 165, at 5'9", 20 yrs.
For the past month, I've started foam rolling and stretching regularly with some results, and front squatting instead of back squatting. My racking position is still lacking a bit, but I can actually get atg on the front squat, with pretty good form. I stopped back squatting because I began to push with my toes rather than the heels, and began to feel discomfort in the back of the knees. It took about 2-3 weeks for that discomfort to go away once I stopped back squatting, so I think that was a good move. A competitive powerlifter helped me on form, and told me I've got very long femurs, just as long as my torso. When I did a good back squat, I noticed an amazing amount of tightness in the front of my calves (peroneals I think they're called). I could just barely do it with nothing on the bar.
So as you can see my body is just all screwed up. Lol.
You've got my base info, so my main questions are
-what are the best mobility exercises? I just need somewhere to start from, and I'm good at sticking with routines. Remember assume everything is tight. And keep in mind my special issues.
-how often to do these exercises? I'm willing to go at it everyday, but I don't know if that's a good idea or not.
Thanks to anyone who helps out!