There is a video titled “When are tissues normal”  he talks about this question.

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.

Wait… I’m confused by the ” if you mobilize prior to your workout, use a band.” then “Smash, lax ball, gemini, supernova after the workout or before going to sleep.”

I thought the whole point was to test – mobilise – retest to show it makes a difference. Then, the fact that you’ve made a difference then translates to more quality performance???

But these points suggest that you don’t do anything other than band work / flossing is the only thing to do before training and exercise, the other stuff is all for afterwards or recovery days???

I’m confused

Here is what I do. This may help with the confusion.

Before workout:
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.

Manxtommyb
There are some things that are better left to after a workout.
New range is sloppy range so you need to clean it up before you are using it in a wod.
If you need to do some mobility so you are able to execute the skill and ranges then do it before otherwise leave anything that is deep tissue until after your workout.
Another aspect that enters is sympathic and parasympathic nervous system.
The sympathetic nervous system functions with quick responses.
The parasympathetic nervous system functions with actions that do not require immediate reaction.
When the parasympathic nervous system is activated you are in a more relaxed state. This is not the ideal situation for a workout.

I feel like I am activating the parasympathic nervous system when I am doing banded distractions as well.  I definitely feel that way when smashing as well.  I also see that when doing banded distractions it helps to smash as well.  Like when I am doing a banded pre squat hip opener I can feel tightness right next to my knee/quad/adductor  Smash that out and then go back to the hip opener and I am able to start focusing more on my capsule at that point.