As far as squats go , I always do heavy sets in the 3-5 range first followed by a squat variation in the 8-10 rep range for a few more sets. If you dont have a foam roller you should get one.
Its helped me a lot for lower body workouts.
I like to warm up my it bands before squats and focus my warm up sets on speed.
What are you having trouble with?
RE: My fitness journey.