Daniel gave you the perfect link to answer your question, MWOD Pro Video #6. One thing to remember is if you mobilize prior to your workout, use a band. The band helps specifically focus on the joint capsule, which is basically the shrink wrap that surrounds the joint and can cause significant restrictions. Smash, lax ball, gemini, supernova after the workout or before going to sleep.

Good luck with your training.
MWOD Coach