How often should I do mobility work?

Daily, even if only 5–10 minutes. Little and often beats one long session per week.

Is mobility the same as stretching?

No — stretching is passive length. Mobility is active control of that range through strength and motor patterns.

Do dynamic mobility (leg swings, hip openers) before training. Save longer static holds for after or before bed.

mobility · step

Simple daily hamstring lengthening.

2 × 30 sec per leg 4 minrest 15s

Included in "Hip Opener" — 4 guided exercises with a rest timer.

Equipment

step

Rest

15s between sets

Primary muscles

hamstrings

Also works

—

Place your right heel on a low step, leg straight, toes pulled toward you.
Keep your left knee soft.
Hinge forward from the hips (not the lower back) until you feel a strong stretch.
Hold 30 seconds. Switch sides.