Filter Videos

Ankles & Wrists: December 4

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Padded Mat (optional). Today we are working on two joints that most people neglect. Not focusing enough on these two joints can lead to issues and compensations in other areas of the body. We are working on the flexibility, mobility, and stability of your wrists and ankles. The wrist portion is especially helpful for all of you that spend a lot of time typing on a keyboard everyday. I see way too many cases of carpal tunnel syndrome that could have been avoided.

We are starting off with ankle and wrist range of motion movement. The key is to try to move each of these joints through their maximal range of motion. This one is also great for working on coordination. Next we are working on an end-range stretch isometric technique for the front of your ankles. Your goal is to stretch out your ankles as much as possible and then contract them. We are finishing up with three different wrist activation and end-range stretch techniques. With the first, the key is to slowly lower the back of your hands to the ground using the muscles on the back of your wrists. With the last two, focus on maximally stretching out your wrist and then contracting your muscles, which will push your hands into the ground. If you have pain with any of the movements, don’t go as deep into the stretch. Have fun!

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Shoulders & Hips: December 3

Equipment needed: 1. Padded Mat (optional). We have a lot of effective shoulder and hip range of motion work today! We are working on the flexibility, mobility, and stability of your scapula aka shoulder blade muscles and hips.

We are starting off with a range of motion and activation movement for all of your muscles that surround your shoulder blades aka scapulae. Your goal is to activate and move your shoulder blades through your absolute full range of motion. If you have any pain at any point, skip this part in the range of motion and continue to perform the movement in your pain-free range of motion. Next we are working on an activation and range of motion movement for your shoulder. The note about pain above applies here as well. You get what you put into these previous two movements. Focus and squeeze all of these muscles. We are finishing up with a hip activation and range of motion movement. Focus on keeping your core engaged and the front of your pelvic bones on the mat as you move your leg slowly.

We love that you are spending time with us! Your body loves it even more. Check in with yourself after this routine and reflect on how much better your body feels and moves. Do the same later in the day today.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Flow: December 2

Is it Thursday already? Yes it is and you are in the right place. Today’s flow routine focuses on rotational movement patterns to optimize your entire body. Rotation is a missing link in a lot of people’s day to day routine, and workouts. Let’s get our rotation on!

Equipment needed: 1. Padded mat. Today is a flow day!

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Shoulders & Back: December 1

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about your rotator cuff muscles of your shoulders! We are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your rotator cuff muscles, specifically your teres minor and infraspinatus muscles. Next we are performing an end-range stretch isometric technique for these same muscles. Your goal is to stretch these muscles out as far possible and then contract the muscles that are being stretched out. This one can feel a little uncomfortable as we are also stretching out your posterior shoulder capsule. This is normal. If you do feel a sharp pain, don’t go as deep into the stretch. We are finishing up with spine circles, which is a great movement to stretch and activate all of your muscles located around your “core” or midsection that protect and move your low back. Focus on continuing to contract one band of muscle as you move through your spine circle.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Upper Back & Shoulders: November 30

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips & Shoulders: November 29

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.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Flow: November 28

Flow into the Sunday like BAM! We have a joint mobilizing, stretching, and activating flow routine for you today. Moving in various planes of motion and ranges of motion often is the key and we are going to do just that today. Have fun!

Equipment Needed: 1) Padded Mat. We are working on the flexibility, mobility, and stability of your entire body.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips, Shoulders & Ankles: November 27

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. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. 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.

Follow us and hit us up on Instagram, Facebook, and Facebook @movementvault

Shoulders, Hips & Back (MV-Mini): November 26

Movement Vault Mini Time! Movement Vault Mini’s are a get in and get out series when you are low on time, but know you still need to get in your daily Movement Vault routine. You can also stack a Movement Vault Mini on to a regular length routine if you want a little extra credit. Let us know how you like MV-Mini routines by sending us a message via the chat icon in the bottom right corner. We love to hear from you. Have fun!

Equipment Needed: 1) Padded Mat (optional). We are working on the flexibility, mobility, and stability of your shoulders, hips, and back.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Flow: November 25

Happy Thanksgiving for those in the US! Even if you are not celebrating and eating all the food today, you can still be thankful for all of the positive, beautiful, enriching, and good things in your life. After today’s routine, take three minutes to reflect on all that you have to be grateful for. Movement Vault Flow + Gratefulness = Optimal Mind and Body

Equipment needed: 1. Padded mat. Today is a flow day!

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Ankles: November 24

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Shoulders & Upper Back: November 23

It’s rotator cuff time! Your rotator cuff muscles are the small shoulder stabilizing muscles that keep the ball of your shoulder secure and stable in the socket of your shoulder blade. If they are too tight, not good. If they are not strong and stable, not good. We are going to help your rotator cuff muscles move and feel amazing. Do a pre-MV routine test by moving your arm overhead and then afterward and see how much progress you can make when utlizing effective techniques. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

Follow us and hit us up on Instagram, Facebook, and Twitter @movmentvault