Thanks for this.
I have naturally elite mobility(meaning i never had to do mobility work) but i had consistent quad strains and a lower back issue and im very tight in those areas to this day. Im gonna try this out to hopefully regain some of that

I can do all the exercises without weight

How many sets do you do?

what if we don’t have any of the equipment

How many sets and reps or seconds do you do each of these.

When do you exactly do the mobility like after or before?

How many times a week would you recommend doing these exercises?