Been using a program called MovementVault for the last couple of months and have really enjoyed the noticeable changes it’s made in my hips and shoulders. There’s a new, easy to follow video each day that takes 15-20 mins. I wake up a little early each morning and do the daily programming and take a couple of my favorite moves/postures to do as a warm up before a ride.
I’ve blown out my back doing competitive CrossFit more times than I’d like to admit and have had some serious issues putting power into the pedals in the drops. The TT position was nearly impossible. I still have a ways to go but I’m able to put pain free power into the pedals in increasingly lower positions. Big win.
The main technique is what he calls end range isometrics. He basically puts you in end ranges of motions then has you flex all the muscles around the joint.
There’s a free 7-day trial, it’s only $10/mo after that, and you need minimal equipment. Just a foam roller and mobility ball.
Note: I’m not affiliated in any way with the program I just genuinely believe it works and will help on bike performance, injury prevention, and general well being 