In an effort to remind everyone that mobility and flexibility are just as important as strength, here is a wonderful routine for improving your hip and shoulder mobility. All of them should be slowed and controlled movement, with just 5 repetitions at a time, in a circuit without stopping.
1) Goblet Squats
5) Overhead Lunge
Repeat twice, without stopping, and ideally, without changing weights.
Making these movements are regular part of your monthly training will help to improve your hip and shoulder mobility. This in turn, will maximize your strength training efforts and significantly lower your risk of injury, both in training, and in your daily life.