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Hip & Lower-Body Mobility
The hips, hamstrings, adductors and ankles: the areas that limit squat depth and stiffen up from sitting and heavy lower-body work. Free to load in Ægir Iron.
What this routine is
Two sessions a week for four weeks, mixing dynamic hip openers, longer static holds and foam rolling. It pairs naturally with a squat or deadlift focus, and it is short enough to run on the same day as your lifting rather than needing a slot of its own.
Where it fits
Static holds belong after training rather than before it, so if you are running this on a lifting day, put it at the end. If you want something to do beforehand, that is the Pre-Lift Dynamic Warm-Up instead.
At a glance
| Discipline | Mobility |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 2 per week |
| Equipment | Bodyweight and a foam roller |
| 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
Holds carry their target in seconds and drills carry a rep count, so you log what you actually did. None of it counts toward training volume or your load charts.
Start Hip & Lower-Body Mobility
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Hip & Lower-Body Mobility 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.