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Flow: June 4

What’s better than a Movement Vault Flow day? Nothing! We’ve got a great routine today that actively takes your body through multiple different position. One note: The movement at the end can be challenging. If it is difficult to keep you back leg straight, simply keep your knee down on the ground and perform the movement as described.

Flow day 🔥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!

Upper Back & Hips: June 3

We’ve got a great mobility routine and body maintenance recipe for! The recipe calls for 2 parts upper back and 1 part hips. The best part is, I guarantee that you have all the ingredients. Let’s make an awesome body!

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. We really appreciate 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!

Hips, Shoulders & Ankles: June 2

Huge thanks to everyone of you that is helping us spread the word! We have been receiving a lot of emails, messages, and posts lately from you guys talking about how Movement Vault is helping you feel, move, and live better! You are why we do what we do and it makes our day to hear from you. We really appreciate you! 💪

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. Today’s routine is all about activation at your end-ranges of motion aka while being stretched out. We are starting off with a hip abductor and adductor stretch/ activation. Your abductors are the muscles on the outside of your hip such as your gluteus maximus and medius. You adductor are the muscles on the inside of your hip. We are then moving on to a core, shoulder, and back rotational activation movement. Really focus on lifting your chest and shoulder as high as possible. Finally we are finishing up with an ankle end-range stretch isometric technique. This one is all about activating all of the muscles on the front of your ankle.

Let us know how you feel after today’s 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!

Shoulders, Upper Back & Wrists: June 1

It’s time to move and give your body what it needs to thrive. Did you know that sitting and not moving much throughout your day aka living a sedentary lifestyle has been shown to increase mortality (death) of all major causes. A 2015 study out of Harvard showed that the more you are sedentary (not moving) the less you typically live. Yikes! More of a reason to get your Movement Vault routine in! Sitting can also contribute to tight shoulders and a painful and tight neck, and upper back. We are going to target all of these areas today.

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! 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 for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

Keep crushing it guys, your body loves you for it. 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: May 31

It’s almost summer in some parts of the world and that means it’s time to raise the heat with the Flow days. We are working on some great rotational movements as well other effective techniques in today’s rountine.

Flow day 🔥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 & Back: May 30

The all mighty hip flexors! So many people today struggle with not only tight hip flexors, but also weak hip flexors. We are going to work on that today. We are not only stretching out the front of your hips, but also getting them activated and stronger.

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 technique that targets the front of your upper leg aka quadricep muscles. This includes your rectus femoris muscle, which is one of your main hip flexor muscles. Next we are stretching out and activating your quadricep and hip flexor muscles with an end-range stretch isometric technique. It is very important that you keep your core muscles engaged the entire time. This will help keep your low back flat and not arched. Your lower back should not arch during this stretch, as this will decrease the stretch in your hip flexors. We are finishing up with an activation movement that targets every spinal vertebrae in your back. You goal is to concentrate and try to move one vertebrae at a time. Think of making a wave of movement up and then down your spine.

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: May 29

Today is all about the shoulders. Somedays it is good to focus on one individual area of the body to really give it exactly what it needs. We are focusing on all of the muscles and fascia on the back side of your shoulders.

Equipment needed: 1. Mobility Ball. 2. Padded Mat (optional). One of the big problem areas a lot of people have with their shoulders is their rotator cuff muscles. Your rotator cuff muscles are relatively small muscles whose job is to keep your shoulders stable. Today we are going to focus in on them. 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 infraspinatus and teres minor muscles. Make sure to rotate your shoulders as far as possible in both directions while the mobility ball is releasing your muscles. Next, we have two different end-range stretch isometric techniques. The first focuses on shoulder flexion, targeting your lats, triceps, and rotator cuff muscles. The second targets your lats and rotator cuff muscles at a different angle. The key with these techniques is to stretch out your muscles as far as possible and then begin to contract your muscles. When you do this you are getting stronger at your end-range of motion. This is the most effective way to stretch. Have fun!

Standing Flow: May 28

With all of this quarantine sitting going on, it’s time for a standing mobility routine. We have just that for you today! We are moving your body through multiple ranges of motion, with an emphasis on rotation. Rotation is arguably the most important movement pattern and is often neglected by a lot of people. Not you though! Have fun!

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!

Side Body & Back: May 27

When is the last time you “changed the oil in your joints?” Hint: When is the last time you performed a Movement Vault routine? (Smart) Motion is lotion for your joints. Let’s get after some scheduled body maintenance together!

Today we are giving your lateral (side) body and back exactly what it needs. This includes all of the muscles that surround your spine, which are essentially your core muscles. Due to all of the sitting and sedentary lifestyles that a large percentage of the population has, these muscles that are located on the side of your body tend to be tight and weak. We are going to fix this today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the all of the muscles that are located on the side of your body. We are starting off with a muscle/fascia release for your obliques, quadratus lomburum, rotator cuff muscles, and lats. Next we are getting into a stretch and activation movement for these same muscles. Try to ensure that you are feeling the stretch on the side of your body that is facing down. If you don’t feel the stretch, rotate your hips very slightly forward or backward until you feel the stretch. We are finishing up with a movement that will both stretch out and activate these same muscles in a different way. Make sure to bend over as far as your can.

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 ❤️. Get it guys!

Neck & Shoulders: May 26

This Corona virus is a real pain in the neck……owwwww jokes. Well let’s alleviate that pain and get your neck and shoulders moving pain free. Get ready to feel awesome!

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!

Hips, Back & Shoulders: May 25

Ahhhh yeah, another awesome Movement Vault routine to get your body primed up for everything you want to accomplish today. The sitting splits aka straddle position is a great position to work from and that is exactly what we will be doing today. And remember you get what you put in. It’s time to give it ultimate effort. Have fun!

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working from the sitting splits aka straddle position. We are working on the flexibility, mobility, and stability of the hips, and core. The key with working from this position is to keep your core engaged throughout the entire routine. From here you can explore all of the different ranges of motion in each variation. This is a very bang for the buck routine. Get in, get mobile, and get out. Have fun!

Let us know how you liked 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!

Flow: May 24

In 15 minutes you are going to feel amazing! We are hitting some very effective positions in today’s routine. Have fun!

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!