Mobility

Over the last 6 months I got my squats without wraps from 70Kg to 100Kg. At 100 Kg I have injured my back 2-3 time over the last 2 months.

I lack 1. Knee stabilizers 2. Tight Hips 3. Overall low mobility 4. No serious pre workout stretch or post workout stretch

I am going off powerlifting till I can improve this mobility. I will focus on mobility + hypertrophy as accessory.

Hold each stretch for at least 15 seconds and repeat each stretch if you have time.

Post Workout stretch static stretching https://www.setforset.com/blogs/news/6-resistance-band-stretching-and-mobility-exercises

Hamstring
Groin
Glutes stretch
Shoulder

Dynamic https://www.youtube.com/watch?v=fZzdgPq0FYc Hip Mobility Hip flexion

https://www.allthingsgym.com/mobility101/