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Neck & Shoulders: 2-25

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We need to dedicate body maintenance to every part of our body including the neck. We have a very thorough neck day today. Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting off with a scalene muscle/fascia release using your hands. These are the muscles located on the side of your neck. We are then moving on to a muscle/fascia release for your traps and levator scapulae. These are the muscles on the top of your back that most people have “knots” in. Next we are moving on to neck full range of motion activation. The key is to explore as much pain-free range of motion as possible. If you have pain, avoid these painful ranges of motion. We are then moving on to a 3-way neck stretch. Be gentle, but apply a moderate stretch. The key is to pull diagonally. Finally we are finishing up with an end-range stretch technique to open up your pecs and the front of your shoulders.

Let us know how your neck, back, and shoulders feel after todays 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!

Upper Back, Shoulders & Hips: 2-24

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Your body needs today’s 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 some feedback and some ❤️. Get it guys!

Flow: 2-23

You know what they say “When you get in your Sunday Movement Vault mobility flow your entire week will be better!” 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!

Hips & Shoulders: 2-22

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

Let us know how your hips 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 and some ❤️. Get it guys!

Shoulders & Ankles: 2-21

Equipment needed: 1. Something to hold on to such as a kettlebell, rig, or piece of furniture if you struggle getting into a deep squat. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and ankles.

Today is a great 1-2 combo. We are starting off with an end-range stretch isometric technique to open up the front of your shoulders. This is a great movement for 99.9% of you. All of the sitting time and time in front of the computer adds up and can lead to rounded and tight shoulders. Remember to stretch out your shoulders as far as possible and then start to contract and activate your shoulder muscles. We are finishing up with deep squat explorations. Your goal is to get into as deep of a squat as possible and then to weight shift in different directions, activating all of your muscles around your ankle.

Your body loves you! Keep giving it what it needs. 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!

Flow: 2-20

Standing Flow Day 🌊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: 2-19

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). A shortie, but a goodie today! Today is all about your your upper back. We are working on the flexibility, mobility, and stability of your t-spine aka your upper back. Today is a great routine for all of you desk workers.

We are starting out with a joint mobilization and activation technique to improve your upper back rotation. The goal with this movement is to keep both sides of your spine and ribs on the foam roller as you activate the muscles around your midsection, trying to rotate in one direction and then the other. Next we are working on an upper back rotation movement. Your goal is to try to rotate as much as possible. You will want to continue to activate your core muscles and the muscles around your back trying to rotate further and further.

You are amazing! Give yourself a huge high five for giving your body exactly what it needs today. I’m giving you a huge high five as well!

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 some ❤️. Get it guys!

Hips & Back: 2-18

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 🤙and some ❤️.

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

Your body loves you for giving it exactly what it needs. Have fun!

Shoulders & Back: 2-17

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got an action packed routine for you today! We are working on the flexibility, mobility, and stability of your shoulders and back.

We are starting off with a muscle/fascia release for your rhomboid muscles. These are the muscles in between your shoulder blade and spine. Explore around and find the areas that you need to spend time on. And remember the active punching portion is very important, punch to the sky. We are then working on shoulder end-range stretch isometrics to increase your overhead position. Make sure to stretch your shoulder out maximally without pain before you start the activation. We are finishing up with a stretch and activation movement for your low back and upper body. Focus on squeezing and activating all of the muscles on one side of your body as the other side stretched out.

You are getting better everyday! We love the social media love. 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!

Flow: 2-16

F-L-O-W day! 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!

Hips & Back: 2-15

Equipment needed: 1. Padded Mat. A jam packed 15-minutes of mobility gold today! We are working on the flexibility, mobility, and stability of your hips and spine.

We are starting off with an end-range stretch isometric technique for your adductor muscles. These are the muscles that are located on the inside of your thigh. The key with this one is to stretch out this area first and then activate these muscles. We are then working on a range of motion and stretch movement for your entire body, with an emphasis on your back. We are then finishing up with a movement we call aqua mans. This one is all about activation. Focus on contracting and moving all of the muscles around your low back as much as you can.

Continue putting in the work guys! You are getting better everyday. We love seeing you guys doing MV where ever you are at in the world. 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!

Feet, Ankles & Shoulders: 2-14

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 comment and some ❤️. Get it guys!