03/18/2014 at 10:07 pm #74332
my fave site for some good progressions is gymnasticswod:
as for exercises, DL is a great one, but i think you can also just squat to the depth at which your form breaks down. don’t worry about depth, but only things like proper spinal alignment and the butt wink.
fixing can take an agonizingly long time if there are restricions that have been around for a long time. fixes may take a few days up to many months. be diligent and consistent – try to work on something every day and you’ll get results faster.