Kit Laughlin has cheap Mastery series for the Shoulder and the Hips/Squat. They’re $10 on Vimeo. I would suggest them. Find which stretches in each series work for you. Hold the lower body stretches for 1-2 rounds of 120 seconds. 1-2 rounds of 60-90 seconds for the shoulder/upper body stuff. 10-15 reps for any of the limbering exercises. I do this on my off days for 30-45 minutes. Works like a charm.