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Daily Mobility Flow
Three short flows a week for anyone who wants to move better and feel less stiff. Run it on its own or alongside your lifting. Free to load in Ægir Iron.
What this routine is
Four weeks, three sessions a week, about ten to fifteen minutes each, rotating dynamic drills, static stretches and a few resets across the whole body. It is meant to be repeatable rather than impressive, which is the only way a mobility routine ever survives contact with a training week.
It does not touch your training load
Holds are logged by time and drills by reps, and none of it counts toward training volume, tonnage or your acute-to-chronic workload ratio. That is deliberate: mobility work should not make your load charts read as though you trained harder than you did. It shows up in your history as what it is.
At a glance
| Discipline | Mobility |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 3 per week |
| Equipment | Bodyweight, a mat if you like |
| Counts toward volume | No |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Load it as its own program, or add mobility to any generated program from the Program Wizard, where you can put it on the end of each lifting day as a cool-down or give it a separate day of its own.
Start Daily Mobility Flow
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Daily Mobility Flow from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.