Hi Dave. I’m also on the Intermediate Program. If you can, pick up a copy of Huge in a Hurry by Chad Waterbury. It has mobility exercises to perform pre-workout and stretching exercises post-workout. Off the top of my head, some of the mobility exercises were t-pushups, single leg deadlifts, and side lunges with an overhead reach to name a few. These would be done with no weights. You should def. get the book for Chad goes into how you should do mobility exercises beforehand to, in a sense, wake up your body and flexibility exercises postworkout to cooldown.
Also, he goes into how you should really lift fast and heavy, which had helped with the program he developed for us V-dieters.
Hahahh sorry about babbling and the plug to Chad’s book (Chad you can thank me later =) )