Not odd at all.

I didn't know you had dropped the split squats. The reason I had recommended them was to avoid some of these typical knee problems.

Yes, warmup before you lift "stretch" after. But remember when we first got into this and I made a point of saying mobility work and "stretching" are two different things. That's why.

When we say stretching we are by default mostly talking about passive are static stretching. And yes, for the most part you do not want to do static stretches pre workout especially for the prime movers.

You can do dynamic stretching before though.

But the mobility warmups are DYNAMIC mobility warmups. They will aid your strength, balance, and over all good mojo .

There are components of some of the dynamic mobility movements that have some static stretching in them, for short durations but these are stretches for muscles that typically can use some static stretching before hand. Like for instance...hip flexors.

Or..another example would be if you had chronically tight pecs. It would be appropriate to stretch you pecs before rows in that case in order to aid rom in rowing. But if you plan on pressing again that day, you wouldn't want to.

So I am talking mobility warmups BEFORE workouts.. for the most part. And some static stretching after for those chroncially tight muscles. There may come a time that all you really need is the dynamic warmups and just the statics once in a while.

For the mobility moves we couldn't have made it easier for people. Look in the stretching and flexibility article for a whole bunch of videos that Pity posted..and these are ones we know are "the good stuff" that the pro's use. And i would highly recommend reading that whole article and all the rest to learn about all these different types of flexibiltiy versus mobility, etc...

Foam rolling can be done before dynamic mobiltiy work. It can also be done after workouts. Or any other time. You can foam roll a problem area in the middle of a workout. Which I often do.

Right shoulder lower than the left and it's the right shoulder with the problem?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.