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Here is what I do. This may help with the confusion.
1. Capsule work with band (hip, ankle, shoulders). Banded hip opener sequence.
2. Banded dynamic stretching for stiffness (ie. banded leg straightening where you touch end of range to address stiffness in the hamstring).
After workout (immediately afterwards and later in the evening when possible):
1. Smashing out muscles from workout. Immediately after workout.
2. Smash whatever feels tight and your goat. (QL, psoas, adductors, glutes, etc)
Hope this helps.