Dips Archives | Movement Vault

Hips & Shoulders: 2-23

Thanks for helping us spread the word 🤙 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips and shoulders. We are working today from the 90/90 position. We are starting off with an a movement to stretch out and activate your hips via eccentric and isometric contractions. We are then moving on to shoulder range-of-motion and activation work. Finally we are wrapping up with 90/90 hip transition work, which will help increase your hip rotation. Have fun guys!

Hips, Back & Shoulders: 2-22

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips, back, and shoulders. We are starting off with an end-range stretch isometric technique for your adductor muscles which are located on the inside of your thigh/groin and your abductor muscles which are located on the outside of your hips. We are then moving on to activation work for the back and shoulders. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 2-21

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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

T-Spine: 2-20

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of the t-spine aka your upper back. Today is a great routine for all of you desk athletes! We are starting out with a joint mobilization to increase your upper back extension. We are then moving on to a t-spine rotation activation movement and then finally finishing up with a standing full spine activation technique. Let us know how your back felt after todays routine. 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: 2-19

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat 3. Box, bench, couch, or wall. Basically something to put your back leg against for couch stretch end-range isometrics. Today we are working on the flexibility, mobility, and stability of the hips. We are targeting the hip flexors. We are starting off with a muscle/fascia release for your tensor fascia latae or TFL, which is one of your hip flexor mucsles. We are then moving on to couch stretch end-range stretch rotation holds. This is a routine that everyone needs due to all of the time we spend sitting. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders, T-Spine & Wrists: 2-18

Thanks for helping us spread the word 🍀 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back, and wrists. We are starting off with an end-range stretch isometric technique targeting your pecs, which will stretch out and open up the front of your shoulders. We are then moving on to shoulder and t-spine activation work. Finally we are finishing up with end-range stretch isometric work for your wrists. Get after it guys!

Flow: 2-17

Hips and Spine: 2-16

Thanks for helping us spread the word 🙂 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and spine. We are starting off with a self-active muscle/fascia release for your adductor muscles, which are your inner groin and inner thigh muscles. You don’t need any tools for this one as you will be using your own hands! We are then getting in to end-range stretch isometrics to open up your hips. We are then moving on to activation and range-of-motion work for your hips and spine. Have fun guys!

Feet and Ankles: 2-15

Friday Feet Day! 👣 Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the feet and ankles. Your feet contain arguably some of the most important joints in your body. If your feet are not moving properly it will cause issues in other areas of the body such as your knees, hips, etc. We are starting off with a muscle/fascia release for the plantar fascia. We are then moving on to toe and ankle end-range stretch activation and range-of-motion techniques. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 2-14

Hips & Upper Body: 2-13

Equipment needed: 1. Foam Roller 2. Box, or bench, or couch, wall. Basically something to put your leg up against for couch stretch end-range stretch isometrics. 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and upper body. We are starting off with a muscle/fascia release for the hip flexors including your rectus femoris and TFL. We are then moving on to couch stretch rotation end-range stretch isometrics (everyone’s favorite!). Finally we are finishing up with a movement that focuses on upper body/torso stretch/activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders: 2-12

Thanks for helping us spread the word 🍏 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders. We are starting off with a muscle/fascia release for your rotator cuff muscles. We are then moving on to shoulder flexion end-range stretch isometrics and then scapula aka shoulder blade muscle activation. Get it guys!