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T-Spine, Shoulders & Hips: 8-24

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Your body needs today routine! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, shoulders, and hips.

We are starting off with an upper back joint mobilization that will help improve your t-spine extension. This means we are reversing that rounded upper back! This is a great movement for all of you that have to sit in a chair most of your day. Focus on squeezing your upper back muscles that are in contact with the foam roller. Another important key is to keep your abs engaged and to not let your low back arch. Next we are working on a shoulder end-range of motion activation movement. Focus on reaching back as far as you can. You get what you put into this one. The more effort the better. We are finishing up with a hip flexor and glut stretch and activation technique. Keep your core engaged, while you contract the front of your hips and then your glut.

You are crushing it! Have you been staying consistent? If yes, high five. If not, no worries. Everyday is a new day to start over and make the commitment to consistency to give your body what it needs.

We love to see you doing your Movement Vault routine, wherever you are in the world. Post a pic/video to Facebook or on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Lower Body: 8-23

Equipment needed: 1. Padded Mat. We’ve got some amazing muscle activation work today! We are working on the flexibility, mobility, and stability of the lower body, specifically your hips, knees, and ankles. Today’s routine is all about activation and range of motion work. Focus on bringing each of your joints through their maximal range of motion. If you have pain at any point in the range of motion, skip over that specific range of motion, and just move in your pain-free range of motion.

We are starting off with a full range of motion activation movement for your hips. Focus on keeping your abs engaged and your back neutral while performing this movement. Try not to move your lower back. Next, we are working on full range of motion activation for your knee. Focus on squeezing your quad muscles as much as possible while you straighten your knee, which will stretch out your hamstring. We are then moving on to an activation technique for the front of your ankles and core. Focus on kicking your back leg into your mat while you straighten your knee. Keep your abs engaged with this movement as well. We are finishing up with full range of motion activation for your ankles. The key to this movement is that you get what you put into it. Really squeeze your ankle muscles at every little corner of this movement. As always, don’t fear the cramp. If you do cramp, pause the video, shake it off, and get right back into it.

Remember how good you feel after you finish this routine. The memory of this feeling will drive you to continue to be consistent with giving your body the daily maintenance that it needs.

We love to hear from you guys! Take a pic/video doing your Movement Vault routine or doing something MV has helped you perform better. Post on Facebook or to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-22

We’ve got another awesome Flow day routine for you! 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every 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!

Hips & Low Back: 8-21

Equipment needed: 1. Padded Mat. It’s time to get your hip flexors “unstuck!” Today we are working on the flexibility, mobility, and stability of your hips and low back.

We are starting off with an end-range stretch isometric technique for your hip flexors, and hamstrings. Think about dragging your knee forward on the ground as you contract your hip flexors while they are maximally stretched out. Next we are working on 90/90 hover activations. This is a challenging, but very effective stretch and activation technique for your hip internal and external rotation. Remember to keep your core engaged. We are finishing up with side bend holds. Focus on stretching out one side of your low back/body, while activating the other side.

Your hip flexors thank you! We spend so much time sitting throughout the day, our hips need the maintenance work. Your hips and low back are now ready to 💃. We love to see you guys doing your Movement Vault! Post a pic or video on Facebook or on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Neck & Shoulders: 8-20

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to give your neck the love that it deserves! Today we are working on the flexibility, mobility, and stability of your neck and shoulders.

We are starting of with a muscle/fascia release for your neck and shoulders, specifically your traps and levator scapulae muscles. This area is commonly tight and quite often contains “knots.” Next we are working on a 3-way neck stretch. Ease into this one and provide a medium amount of pull with these stretches. Don’t abruptly yank down on your neck. We are then moving on to a neck range of motion and activation movement. Your goal is to move your neck in it’s greatest range of motion possible. With that said, if you have pain in any corner of the circle, stay away from this area, and just move in your pain free range. We are finishing up with a shoulder blade aka scapula range of motion and activation movement. The same goes for this movement, only use your pain free range of motion. Really push this one. Feel all of the muscles around your shoulder blade activating.

You neck and shoulders love you! Thanks as always for hanging out with us. Remember, we give you the building blocks, you build the castle. 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, Ankles & Hips: 8-19

Equipment needed: 1. Padded Mat (optional). Today is a great routine that works on the three major joints in your body! Today we are working on the flexibility, mobility, and stability of your shoulders, ankles, and hips.

We are starting of with an end-range of motion activation technique for your shoulders. This movement is gold. You get what you put in to this one. Focus on activating your shoulder muscles as much as possible and keeping your arm as high as possible during the holds. Next, we are working on an end-range stretch isometric technique for your ankles, specifically your calf muscles aka your gastrocnemius and soleus muscles. Remember to keep your heal on the ground, stretch out these muscles, and then contract. We are finishing up with 90/90 transitions, which are great for opening up your hip internal and external rotation. Focus on driving your knees apart while transitioning.

You guys crushed another routine! Touch base with yourself now and reflect on how much better you feel and move. We love to hear from you guys and to see where you are doing your Movement Vault routine. Take a picture/video and post on to Facebook, or your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-18

Did somebody say Flow day? 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every 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!

Shoulders & Back: 8-17

Equipment needed: 1. Padded Mat (optional). We have another routine to get your body moving and feeling it’s best! Today we are working on the flexibility, mobility, and stability of your shoulders, and back.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, specifically your pec muscles. This technique will help your shoulders become “unrounded.” Focus on stretching out the front of your shoulder, and then activating your shoulder muscles. If you have any pain in your shoulder, don’t go as deep into the stretch. Next we are working on a great core and low back activation movement. Focus on side bending and lifting as much as possible. We are finishing up with one of the best shoulder blade/scapulae activation exercises you can do. Focus on keeping your hands and arms high and your shoulder blade muscles engaged.

Your body is loving you! You are getting better everyday. Stay consistent! Post a picture or video of you doing Movement Vault on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Feet, Ankles & Shoulders: 8-16

Equipment needed: 1. Padded Mat. Don’t skip feet day! This is a saying that we say a lot here at Movement Vault. This is because your entire body’s movement is built on top of your foot mobility. Today we are working on the flexibility, mobility, and stability of the feet, ankles, and shoulders.

We are starting off with a muscle/fascia release for the top or your foot aka the dorsal area. These muscles can get tight and have activation issues in part due to the tight, restricting shoes most people wear on a daily basis. Pro Tip: Spend some time everyday barefoot. We are then moving on to big toe end-range stretch isometrics. Focus on stretching out your big toe as far as possible and then activate your toe muscles. This is a very important stretch! We are then working on an ankle and core stretch and activation movement. Focus on keeping the front of your ankle stretched out while kicking into the ground. We are finishing up with a great shoulder blade/ scapular activation movement. Focus on keeping your arms and hands as high as possible in each position.

Your body is only as strong as it’s weakest joint. After today, that joint will not be the big toe! We love to see you guys doing your Movement Vault all over the world. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-15

Flow day to save the day 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every 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!

Shoulders, T-Spine & Hips: 8-14

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your gluts, core stabilizing muscles, lower traps and posterior shoulder muscles firing.

Have fun out there with your new found mobility! Social media thought of the day: Why do you work on your flexibility and mobility? We’d love to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Hips, Shoulders & Ankles: 8-13

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

By the way your body called. It told me to tell you that you are awesome! It thanks you for helping it move and feel it’s best. We love the social media love. Post on to your Instagram story or feed doing your Movement Vault routine or doing something Movement Vault is helping you do better. Tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!