I have been training General S/C II 3-Day for a little over a year, and I am stronger than ever before, thank you for that 
But I have also become more “stiff”. For example, I have difficulty putting on socks while standing, as my lower back is more “stiff”.
I want to be both strong and mobile, and I think this is best done by adding exercises that require high mobility.
I have started doing the exercises Pistols and Single Leg RDL, as they require good mobility.
Are there other good exercises that require good mobility?
Happy to hear you’ve had good results from the program. That’s great.
I can appreciate wanting to not feel as stiff, though my interpretation is that the “stiffness” is mostly residual soreness from the training load, not necessarily a lack of ROM. I think mobility, like strength, is specific to the ROM, velocity, muscle lengths, joint angles, and so on.
With that in mind, I would ask you if there’s any task, position, or even a party trick that you’d want to do, where mobility is the limiting factor. Then, I’d specifically attack that. Otherwise, I don’t think allocating a lot of training load to things that aren’t very trainable is a good idea. Instead, I think varying the exercises block to block that great different demands is a great way to develop further movement proficiency.
To directly answer your question, exercises that would fit your criteria that I think can be trained:
- Front squats
- OH squats
- Wide stance squats
- Box step-ups
- Sots Press
- BTN Press
- Dips
In short, I want to address any perceived ROM limitations with an exercise that can be done without much discomfort, loaded relatively heavy (for the person’s ability), and can be done without causing a lot of fatigue relative to other options.
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