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Pre-Lift Dynamic Warm-Up
One short warm-up to run before squats, presses or pulls, reused week after week. Free to load in Ægir Iron.
What this routine is
Eight to ten minutes of movement prep. All dynamic apart from one short squat hold at the end. We keep the longer static holds for after training: held stretches before heavy work can leave you feeling loose in exactly the positions where you want to feel tight.
Built to be reused
Unlike the other routines here, this is a session you run before other sessions, week after week, whatever else you are training.
At a glance
| Discipline | Mobility |
| Experience level | Beginner |
| Length | Reusable, loaded with 4 weeks of slots |
| Training days | Before every session |
| Equipment | Bodyweight |
| 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 and it sits in your Program page as its own thing. If you would rather have it attached to your lifting, the Program Wizard can add mobility to a generated program as a cool-down on each day or as a day of its own.
Start Pre-Lift Dynamic Warm-Up
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick any discipline. The mobility routines are not on any discipline's cards, so tap Browse the whole library under the cards and choose Pre-Lift Dynamic Warm-Up from the rest of the library. It is free on iOS, Android, and the web, with your data synced across all three.