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Try using bands for the shoulder dislocates since it's much gentler than using a stick (which is often used by Olympic lifters). The band tension also creates some muscle activation which makes it more of an active mobility movement, which means it's going to be more transferable to lifting. Always keep your arms straight and as you get better at it you can grab the band with a narrower grip to increase tension. If you feel a sore spot at any point in the range of motion I recommend doing slow partial reps or isometric holds at that position until the soreness subsides. – Christian Thibaudeau

This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts to come.

Elevating the front leg is the perfect way to create that extra flexion at the hip and make it more relatable to deep squatting. Adding the directional changes with the back leg starts to work angles of your glutes, quads, and hamstrings that you never knew existed. The best way to keep your lower back, knees, and overall performance happy is to have strong hips. When you think about how mobile your hips actually are (or should be) there's always room for improvement. Even without the plate elevation, throwing in the variety of angles to your warm-ups could mean the difference between you completing a 5/3/1 program or having to back off because your knees are barking.

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training. The first time you try these for a full-on session you will honestly not know what to do with your legs. You will be sore. Good thing is, it doesn't take long to get used to them and you'll soon be wondering what you ever did for warm-ups without them! – Tom Morrison