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Hips & Upper Body: September 26

What’s better than a banana split? Working from the sitting splits position…… dunnn dunn ching! We’ve got some great stretch and muscle activation work in this routine, exactly what your body needs!

Equipment needed: 1. Padded Mat (optional). We’ve got some great sitting splits aka sitting straddle position action today! We are working on the flexibility, mobility, and stability of your hips, low back, and upper body.

All of the stretch and activation work in today’s routine will be performed from the sitting splits. Start by spreading your legs as far as possible while still keeping your knees straight. Your heals should be rooted firmly into the ground. From here you will go through a series of stretches and activation movements. Focus on getting as deep into each stretch as possible and then activating the specific muscles we are targeting. You are going to feel amazing in about 15 minutes!

The key to feeling and performing at your best is 1) Performing effective techniques 2) Consistency. Keep it up!

Thanks for helping us spread the word! 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. We’ll comment with feedback and send you a shaka and some ❤️. Get it guys!

Feet & Ankles: September 25

Happy Friday! Your body doesn’t take days off and neither does Movement Vault. One of the most used and abused areas of your body is your feet and guess what today’s focus is? Yep, your pillars of movement, your feet.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got new for you, they may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome! Post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: September 24

It’s time to stand up to feeling amazing! Position is everything. Your body conforms to the positions you spend the most time in. This is why it is imperative to continually challenge your body in different positions, and in different combinations of ranges of motion. Your body loves variety and different flavors of movement. The flavor of today is standing rotation. Let’s go!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. 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!

Upper Back and Shoulders: September 23

The scene: You are slumped over your computer or phone. The end. Yep, there is a good chance this is you WAY more often than is ideal. This causes a rounded upper back and shoulders. We are going to fix that today. We will also be releasing a posture series very soon!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is all about getting your upper body moving well! We have some great activation in store for you. We are working on the flexibility, mobility, and stability of the spine, with a focus on your t-spine aka your upper back and shoulders.

We are starting off with a t-spine foam roll joint mobilization technique. This one is great for all of you that spend a lot of time sitting with a rounded upper back. This technique will help lessen the upper back rounding. We are then moving on to an activation movement for your entire spine. Do your best to focus on getting “in-touch” with all of these muscles that run up and down your spine. We are finishing up with back to back shoulder and t-spine activation movements. Put as much effort as you can in to these. You get out what you put into these sessions!

Remember guys consistency is key when it comes to moving better and increasing your mobility. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips & Ankles: September 22

Your hip and ankle mobility go together like: fresh air and mountain hikes, surfboards and waves, almond butter and honey, sweet potatoes and coconut oil, squats and strong legs….you get the picture. When one is lagging, the other will not function as well as it should. So many people work on their hip mobility, but neglect their ankle mobility and vice versa. You need both to function well and they compliment each other nicely.

Equipment needed: 1. Stretch strap or band or belt or towel. Basically something that you can wrap around your back leg in the position pictured above if you struggle to reach back and grab your leg. 2. Mobility Ball or lacrosse ball. If you don’t have either you can sub out with a foam roller or kettlebell handle. 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your middle quad muscle which is called your rectus femoris. If you don’t have a mobility ball you can substitute a foam roller or kettlebell handle. Make sure you are flexing and extending your knee as much as possible while releasing this area. Next we are working on a stretch and activation movement for your entire hip flexor chain. This one can be difficult to get into, so if you are struggling, wrap a stretch strap, or band, or belt, or towel around the front of your back ankle and pull the strap forward until you feel the stretch. Make sure to keep your abs engaged and not arch your low back. We are finishing up with an end-range stretch isometric technique for your ankle, in which we are maximally stretching out your ankle and then contracting the muscles around your ankle while they are stretched out. Do your best to stay in the stretch when you contract your muscles with this one.

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!

Shoulders & Hips: September 22

Move and groove Monday! That is a thing when you are part of the Movement Vault Fam! Starting off the week on the right foot, right page or left foot, or left page is so important. When your body is moving and feeling awesome it doesn’t matter what foot or page you start out on, as both will be fully optimized!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Pillow or yoga block to rest your head when during the shoulder technique pictured above. 3. Padded Mat (optional). Today is all about your rotator cuff and hip abductor muscles. These are two areas of your body that can cause pain and injury and can hold you back from being able to perform exercises/movement with good technique and form.

Today we are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your infraspinatus and teres minor muscles. Make sure to rotate your shoulder in both directions as far as possible while performing the muscle release. Next, we are working from the same position, but adding in end-range stretch isometrics. With this technique we are first stretching out your rotator cuff muscles and then we are contracting and activating them. It is important that you stretch out these muscles maximally before starting the muscle contraction. Also, try to keep the back of your shoulder on the ground. We are finishing with a very effective hip stretch and activation movement. Try to keep the fronts of both your hips on the ground while performing. Additionally, try to lift your leg up as high as possible and flex it forward as far as possible. Have fun guys!

Flow: September 20

It’s Sunday, and you know what that means. Flow day for the win! We are going to give your body and joints the maintenance that it needs.

Equipment needed: 1. Padded mat. Today is a flow day! Today’s flow routine is all about the 90/90 position. Which is a great position to focus in on the hips. but also other areas of the body as well. 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!

Full Body: September 19

Another full body day? Yep, you need it this week. This routine is all about focus and effort. Concentrate is the name of the game. We are going to move and pump nutrition to every surface of all of your major joints. Have fun!

Equipment needed: 1. Padded Mat (optional). We have a longer full body routine today that is about 30 minutes long. Today we are working on the flexibility, mobility, and stability of every major joint in your body.

Every movement today is all about taking each of your joints through their full range of motion. When you do this you activate every muscle around every joint. The key is slow, and controlled movement. You want to connect with all of the muscles that are creating the individual movement. “Put your brain” in these muscles. It is really easy to go through the motions with these, no pun intended. Put in as much effort as you can. If you have pain anywhere in the range of motion, avoid the painful range and only move through your pain-free range of motion. These movements are gold!

Your body is ready for anything now! Tell the world how awesome you feel and move after this routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips: September 18

Today is a new day to continue to strive to feel and live your best life. It sounds cliche, but it is so true. When you give your body what it needs, you get rewarded via feeling amazing. We’ve got another amazing routine for you to take your health and performance to the next level. Have fun!

Today is all about your Adductor muscles, which are your inner thigh and groin muscles. These muscles can be very tight in some people and can be very flexible, but unstable in others. This is also a muscle group that is commonly an issue for those that have/had low back pain.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle/fascia release for your inner thigh muscles. Next we are stretching out these muscles and activating them using an active stretch technique called end-range stretch isometrics. Focus on getting as deep into the stretch as possible and then contract these muscles by squeezing them, trying to bring your knees together. If you have any pinching in your hip in this stretch, don’t push your hips as far back while in the stretch. We are finishing up with an end-range of motion activation movement for your glutes including your gluteus medius.

Make a mental note how good your hips feel after this routine. This will help you stay consistent with the program which will continue to help you move and feel your best.

Flow: September 17

Ding dong! You: Who is it? MV: It’s Movement Vault, we’ve got an action packed flow routine to help you optimize your body. You: What took you so long? MV: They had a buy one get one free avocado sale and we got caught in a long line. We’re here now and ready to go! You: Awesome!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about area of your body 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!

Full Body: September 16

Everything is connected. When you feel good and move well, anything is achievable. You are going to be ready to achieve anything you set your mind and body to after today’s routine. Your brain, nervous system, muscles, fascia, tendons, ligaments, blood vessels, and bones all play a role in how you perform mentally and physically. Let’s go!

Equipment needed: 1. Padded Mat (optional). We’ve got a jam packed, shorter routine for you today! We are working on the flexibility, mobility, and stability of the entire body.

We are starting off with 90/90 transitions. The key with these is to use as much support as you need. This could mean 2 hands or 1 hand down behind you for support. Focus on driving your knees apart while you transition. We are then working on a movement that works on hip and spine mobility, as well as core stability. Remember to push your hips back and to the side when lowering. Finally, we are working on a shoulder and core activation movement. Try to lift the front of your chest as high off of the ground as possible as you reach.

You know the saying, “Use it or lose it.” You guys are moving it. Great job! We love to see you guys doing Movement Vault. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a �and some ❤️. Get it guys!

Shoulders & Wrists: September 15

It’s time to get your shoulders and wrists feeling and moving better than ever. Today’s routine is a very effective 3-part routine that will have you ready to do ALL of the things afterward. Have fun guys!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to work on those tight, rounded shoulders! Today we are working on the flexibility, mobility, and stability of your shoulders and wrists.

We are starting off with a muscle/fascia release for the front of your shoulders, specifically your pec muscles. These muscles contribute to pulling your shoulders forward and can get tight in part from all of the sitting and slumped over posture most of us have. Next we are working on an end-range stretch eccentric technique to activate and stretch out these same muscles. The key is to maintain your contraction and keep tension in your pec muscles as you slowly stretch them out. Go as deep as you can without pain. We are finishing up with a stretch and activation movement for the back of your wrists aka your wrist extensors. The same principle applies here. Maintain your activation while you slowly stretch your wrists out.

Your shoulders are now ready to carry the world, or a barbell, or your kid, or _______________. Thanks for hanging with us. Have an amazing rest of your day!

Let us know how you feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a comment and some ❤️. Get it guys!