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Flow: July 28

It’s Thursday already?! Well that means it’s time to get your Movement Vault Flow on.

Equipment needed: 1. Padded mat. Today is a flow day! We are working primarily from a modified half kneeling position and are hitting just about every area of the body. We have some great single arm and leg work, and rotational movements in today’s routine. There is a rotational movement towards the end that can be challenging. If you find yourself losing your balance, keep your back knee down on the mat. Have fun!

Hips, Shoulders, and Back: July 27

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!

Upper Back and Shoulders: July 26

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is all about getting your upper body moving well! We have some great activation in store for you. We are working on the flexibility, mobility, and stability of the spine, with a focus on your t-spine aka your upper back and shoulders.

We are starting off with a t-spine foam roll joint mobilization technique. This one is great for all of you that spend a lot of time sitting with a rounded upper back. This technique will help lessen the upper back rounding. We are then moving on to an activation movement for your entire spine. Do your best to focus on getting “in-touch” with all of these muscles that run up and down your spine. We are finishing up with back to back shoulder and t-spine activation movements. Put as much effort as you can in to these. You get out what you put into these sessions!

Remember, consistency is key when it comes to moving better and increasing your mobility. Have fun!

Hips, Low Back, and Core: July 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. Have fun!

Flow: July 24

When you give your body the maintenance that it needs, it rewards you by feeling amazing! Flow day to the rescue.

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

We love to see you doing your Movement Vault! 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 (Recovery): July 23

Today is a recovery routine that targets many areas of your body in a short amount of time. Movement Vault recovery routines dial back the intensity from our regular routines and can be performed at anytime, anywhere. Remember to breathe and have fun!

Equipment Needed: 1) Padded Mat. Today we are focusing on the mobility, flexibility, and stability, of your hips, back, and shoulders.

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Upper Back and Hips: July 22

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. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: July 21

Flow day!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything today.

Your body is going to feel amazing in about 15 minutes. Remember to focus on the area of the body that you are moving, which will help you connect your brain to that area of your body. Most of, remember to breathe. Have fun!

Hips and Ankles: July 20

Welcome back! Today is all about your hips and ankles, but you may not know, it’s all about your knees as well. Your key to having resilient, pain free knees that are ready for everything is to make sure your hips and ankles have amazing mobility. When either your hips and/or ankles don’t move well, they will cause your knees to compensate, which will then cause wear and tear on your knees, eventually leading to pain and injury. To stop or prevent this cycle, you need to optimize your hip and ankle mobility, just like we are doing today. have fun!

Equipment needed: 1. Padded Mat. A shortie, but a goodie today! Today is all about end-range stretch activation for your hip flexors and front of your ankles. Your hips and ankles will be fully activated by the end of this routine. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch activation technique for the front of your ankles and then moving on to a similar position for the front of your hips. In both of these positions focus on feeling your muscles contract and activate them while they are being stretched out. Focus on driving your back leg into the ground while your front leg stays nice and stable for support. These positions can be very challenging balance wise. Hold on to a chair, or wall if you are having difficulty balancing.

How are you feeling after today’s routine? Let us know! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Neck and Shoulders: July 19

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 off with a muscle/fascia release for your neck and shoulders, specifically levator scapulae muscle. This very common area that is tight, tender, and contains over-active “knots” of muscle. We are going to release these knots. Next we are working on a stretch that targets these same muscles that you just released the tension in. The muscle release + stretch combination is very effective. 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 through it’s greatest range of motion possible. With that said, if you have pain in any corner of the circle, stay away from this painful range, and just move in your pain-free range. Next up is a shoulder blade aka scapula range of motion and activation movement. The same goes for this movement, only move through your pain-free range of motion. Focus on moving your shoulder blade in the largest rounded circle as possible. Feel all of the muscles around your shoulder blade activating. Last up, is a shoulder rotation activation movement. Rotate as far as you can in each direction.

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Diaphragm, Knees and Hips: July 18

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

Let us know how your body is feeling after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: July 17

On today’s Sunday menu we have the finest organic Flow routine. This dish is well balanced with the perfect amount of muscle activation and stretching. It will take you on a movement journey through multiple different planes of motion.

Equipment Needed: 1) Padded Mat.

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