>>133631
Only thing you need in addition for your leg work is bulgarian split squats. Unilateral movements actually improve symmetry and develops strength/muscles you can't with bilateral movements (unless you're a muscle wizard). Bulgarians are different depending on how far apart your legs are as well; you'll want to focus on quads since most of your lifts are for hams/glutes. Switch your back squat for a front squat for a month, then alternate between the two.
Core work is definitely a must. In the morning, do a set of reps near-failure for sit ups, then a set of alternating leg lifts without setting your legs down, reps to near-failure (you should be tired so this set should be small) after resting 30s. Don't fry your CNS, leave some in the tank. Do active stretching as suggested afterwords. Do stomach vacuums later after working out. >>132978
There are some good stretches and exercises here, do these in the morning along with the splits. Hit the stretch point then start pushing/pulling against it; it's a vulnerable position though so don't be "too active". Try to use your whole body to resist it so your whole body gets the benefits of it and gets rid of scar tissue/excess fascia and loosens you up.
If you can make the stretch better with a less exaggerated posture, then do so. You shouldn't have to lean more than a couple inches into a stretch, as a rule of thumb.
Other stretches are the rotations. Put your arm behind your back (over your kidney) for leverage then push the elbow forward with your other hand. Put your arm forward as if you were going to arm wrestle someone then hook your other arm underneath it, and interlock your hands to rotate.
Sit on your feet/knees, then splay the feet out besides your butt instead, and lean back or forward. The more splay and more lean, the deeper the stretch. Sit in a full lotus then lean forward or back.
Before working out, workout all of your mechanically weak areas lightly and slowly, pausing in the stretch position for each rep. So, a press from behind the neck, a lat pull down behind the neck, lifting a curling bar behind the back, cable front raise, cable pull down (straight arms as well), cable rear fly, sissy squats, bw bulgarian split squats, and whatever else I missed. Don't wear them out just make sure your body can feel them and they get a slight pump. Use different grips.
Do some stretches in your problem areas and easy to stretch areas next. Don't stretch too deep, just 3 seconds will do. If you've done morning stretches you'll know your problem areas. Make sure your body is elastic and all warmed up with some high knees, rotating your hip (lift your knee and go in circles), rolling your shoulders, opening and closing your hands, rotating your ankles, hopping in place, light twisting in place, leaning and twisting to touch your toe with the opposite hand, leaning to the sides for the obliques, and your neck and jaw. You'll be good to go after this.
Honestly if it were me I would actually workout my mechanically weak areas with a 20 RM weight, 12 x 8 reps x sets the entire workout, going for a pump and body building those areas. I'd check out some anatomy stuff online and do 30+ different exercises to hit all the under developed muscle groups and awkward positions/motions, focusing on asymmetric movements, getting into normal exercises at the last half of the workout. Then I'd do a single heavy set 5 x 1 of something at the end, such as DL or Squat. That's how I would do it for strength training even. Keep the CNS fresh, something left in the tank, so I can workout 6x a week. I would do active stretching after that. At the beginning of the week I would do an oly lifting routine instead, and at the end of the week I would do a gymnastics routine instead. I'd do cardio earlier in the day or later in the day depending on if I lift in the evening or morning.
>>133657
You just have to stretch all of the muscles in your legs. Can't just focus on the ankles. There's a stupid number of muscles in the legs that can mess up everything up or down the chain.