Squat day I will foam roll my lower back and hips. This doesn't get me very warm so I will do some no weight depth squat pause and then follow up with some straight leg deadlift with light weight. I started sleeving my knees after week 2 of 4 week cycle.(that helps knee issues) but my main thing right now is hip mobility affecting form and lower back pain from squats. The shoulder pain is more of an annoyance than a pain.