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Shoulders: 3-28

🚨Shirt Giveaway! Let’s face it, all of this time home quarantined, and working from home is most likely leading to tightness in the front of your shoulders, specifically your pecs. We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Let’s get your tight shoulders moving like they should. Spending a lot of time at your desk, at your computer, staring down at your phone, reading your book all contribute to tightness in the front of your shoulders, specifically in your pec muscles. Today’s routine focuses on your pec muscles specifically.

Today we are working on the flexibility, mobility, and stability of your shoulders. We have an effective 1-2 combo for you today. We are starting off with a muscle / fascia release for your pec muscles which are located on the front of your shoulders. We are finishing up with an end-range stretch isometrics technique to stretch out and activate your pec muscles. This is the most effective way to increase your mobility. Focus on getting as deep into the stretch as possible before starting your muscle activation. Have fun!

Hips and Back: 3-27

🚨Shirt Giveaway! Remember social distancing if you are performing your Movement Vault routine in public 😃 We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up!

Flow: 3-26

🚨Shirt Giveaway! Stay healthy out there. The Movement Vault team is thinking about everyone of you and wishing you the best. It is getting pretty serious here in NYC, but we aren’t letting the virus slow us down. We are staying active, and getting in our mobility routine and workouts everyday. There is no other way!

We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Flow day to the rescue! Equipment needed: 1. Padded mat. Today is a flow day! We are working primarily from a modified half kneeling position and are hitting just about every area of the body. We have some great single arm and leg work, and rotational movements in today’s routine. There is a rotational movement towards the end that can be challenging. If you find yourself losing your balance, keep your back knee down on the mat. Have fun!

Neck & Shoulders: 3-25

🚨Shirt Giveaway! Just say no to corona! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.

Upper Back & Hips: 3-24

🚨Shirt Giveaway! Hang in there and stay positive! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Padded Mat (optional). We’ve got some great activation and range of motion action today! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back and hips.

We are starting off with a rotation stretch and activation movement for your t-spine. The key with this movement is to continually try to rotate a little bit further in both directions. We aren’t just hanging out in these positions, we are active. We are then moving on to 90/90 hip hovers. You goal with this is to keep your core engaged and get as much activation in your hips as possible. Drive your hands down into the ground and try to lift as high as possible.

You are now ready to crush your day! Let us and the world know how you are feeling after this routine.

Hips & Shoulders: 3-23

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

You are now ready to take on the world and your workouts!

Flow: 3-22

🚨Shirt Giveaway! Social Distancing + Movement Vault= Winning! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

You had me at Flow Day 🌊We’ve got some great movements in store for you today! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Shoulders & Hips: 3-21

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is going to open open the front of your shoulders, specifically your pec muscles and activate your hips! We are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release technique for your pectoralis muscles, which are the muscles located on the front of your chest. We are then stretching out and activating this same area with an end-range stretch isometric technique. Try to get as deep into the stretch as possible before activating your muscles by pushing into the ground and then pulling away the ground. We are finishing up with an effective hip activation and range of motion movement. If it is difficult for you to perform with a straight leg, try to perform it with a bent knee. Make sure to keep your abs engaged, which will minimize the movement in your low back. Also, try to bring your leg as far out to the side as possible. Have fun!

Hips & Back: 3-20

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Today’s routine is a great routine that hits a lot in a short amount of time. We will get your hamstrings, glute’s, hip external and internal rotators, as well as your entire spine moving and feeling awesome!

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and back. We are starting off with a muscle/fascia release for your hamstrings. Next, we are moving on to end-range stretch isometrics for your hamstrings. The key with these are to push your hips back as far as possible to get into your maximal stretch before starting to contract these muscles. Next we have end-range stretch isometrics in a 90/90 position. Remember when you are folding over your front leg, keep your belly button pointed toward your ankle. We are finishing up with a movement that will activate all of your muscles that surround your spine and will stretch out every spinal vertebrae. The key is to move one spinal vertebrae at a time as if you are making a wave of motion up and down your back. Have fun guys!

Flow: 3-19

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Flow day 🙌 Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. We are working primarily from a quadruped position aka your hands and knees. We have two flow days per week as part of the Movement Vault program. Get it guys!

Shoulders: 3-18

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Today is all about the rotator cuff muscles and increasing your shoulder’s overhead position. Your overhead head position aka putting your arm overhead can be a tight movement and/or unstable movement for a lot you out there. Some of the muscles that become tight and/or not stable are your rotator cuff muscle muscles and your lats. We are going to work on both of these muscle groups today.

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders. We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. Next, we are working on an end-range stretch isometric technique to increase your shoulder flexion aka your overhead position. Make sure you are as deep as possible into your stretch, without pain, before starting your muscle activation. We are finishing up with a cross chest end-range stretch isometric technique to stretch out and activate your rotator cuff muscles that you released earlier in the routine. Get after it!

Feet & Hips: 3-17

The entire Movement Vault team is wishing you safety and health during these tough times. As more and more of us around the world practice social distancing, don’t skimp on your self care including your daily MV body maintenance, workouts, meditation, etc.

What part of your body gets literally beat up, day in and day out? What part of your body has to take on the weight of you and the weight of the world? Your feet! Your feet are extremely important when it comes to moving well, feeling great, and performing awesome. It all starts at your big toe.

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Box, wall, or piece of furniture to stretch out your big toe 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips. We are starting out with a muscle/fascia release for all of the muscles on the bottom of your feet and your plantar fascia. Next we are working on an end-range stretch isometric technique to help your big toe move better. Again, great movement at the big toe is crucial. Make sure you are as deep into the stretch first before activating your muscles. We are finishing up with a hip end-range stretch isometric technique for your hips. This is a great movement to stretch out your adductor muscles located on your inner thigh as well activate your glut muscles.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!