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Shoulders & Hips: January 11

You are awesome! Let’s just get that out of the way right off the bat. Day 11 of 2022! What if you never got injured again? What if you never had to deal with pain again? Well, this can be a reality when staying consistent with Movement Vault. Joint resilience is the name of the game. Have fun!

Equipment needed: 1. Padded Mat. We have some great end-range stretch activation today! Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting off with an end-range stretch isometric to stretch out and activate the front of your shoulders and to increase shoulder extension. We are then working on a shoulder internal and external rotation activation movement. This will get all of your shoulders muscles firing. If you have any pain in these ranges of motion, go around the painful range, and stick to the pain-free range. We are finally finishing up with an end-range stretch isometrics technique for your adductors aka your inner thigh muscles. If you have any knee pain in this position, vary the angle that your knees are bent. Try for a little less or more knee bend.

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Hips, Shoulders & Back: January 10

Welcome back! Day 10 of 2020. It’s check it time. How are you feeling? How are you moving? Are you feeling the difference when you are staying consistent with Movement Vault vs. when you are not staying consistent? Are your joints less tight? Do you have less aches and pains? Remember these feelings as they will help you to stay consistent. Have fun and continue crushing it!

Equipment needed: We try to keep the equipment needed in our routines to a minimum, with that said today you will need 1. PVC pipe, or broom stick, or foam roller, or something else to hold on to for balance. 2. Box, or bench, or coach. You basically need something to put your leg on top of, like in the picture above. 3. Padded Mat (optional).

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and back. We are starting off with an end-range isometric technique that stretches out and activates your hamstring muscles, which are located on the back of your upper leg. Make sure to get into your maximal stretch and then drive your leg down into the box. Next, we are using a similar technique, but for the outside / front of your shoulders. The muscles that are being actively stretched out include your rotator cuff and lat muscles. We are finishing up with an upper back aka thoracic spine activation movement. Do you best to contract your upper back muscles as much as possible.

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Flow: January 9

It’s Sunday and day 9 of 2022! Keep up the momentum and inertia. An object in motion will stay in motion. This means keep up the amazing work and continue carving out the small amount of time everyday to give your joints and body exactly what it needs. Have fun!

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

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Hips & Ankles: January 8

Day 8 of 2022! Your body is loving you for giving it the joint maintenance that it needs to thrive. Most of the injuries, like in the tune of 90%, that come in to my clinic could have been avoided. How is this possible? Well, the cascade looks like this: tight muscles and joints lead to compensation in other joints in the body. These joints that are compensating, then get stressed out, leading to wear and tear. This wear and tear then usually leads to pain and injury down the line. The solution is simple. An ounce of prevention is worth a pound of cure. Fix your tight muscles and joints before they cause pain and injury. And that is exactly what you are doing today. Have fun!

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

You are now that much more awesome after performing this routine. Check in with yourself. How much better are you feeling? How much better are you moving? You are giving your body exactly what it needs!

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Wrists, Upper Back & Shoulders: January 7

Day 7 of 2022! One full week in the books. How did your first week go? Did you stay as consistent as you would have liked to? If you did, awesome job, keep it up! If you didn’t, no worries, realize it and make more of an effort this coming week. Have fun!

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

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Flow: January 6

Days 6 of 2022, let’s go! Amazing job up to this point. You have completed almost a full week of consistent Movement Vault routines. You are that much closer to creating a daily habit. Don’t let up now. Keep the momentum and consistency going. Your body will repay you for it 100x. Have fun with this effective flow routine!

Equipment needed: 1. Padded mat. Today’s flow includes some great 90/90 hip and upper body work, as well as shoulder, and t-spine work.

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Feet & Ankles: January 5

Day 5 of 2022! You are on a roll. And we are going to be rolling out your plantar fascia today to help you stay on your feet in 2022.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got new for you, they may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome! Post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll comment on every post. Get it guys!

Back, Shoulders & Hips (MV-Mini): January 4

Day 4 of 2022. You are awesome! How many days in a row can complete? What will your streak be? Create a goal and stick to it. Today is a no excuses routine as it is a Movement Vault Mini Routine. In 7 minutes you are going to feel great. Have fun!

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

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Shoulders & Upper Back: January 3

2022 day 3, you are doing great. Keep it up! Studies have shown if you can stick to something for 60 days in a row, you will create a new habit. 57 more days more to go and bam, you have one of the healthiest habits solidified in your life. Caring and maintaining your joint health is one of the healthiest habits you can have. Have fun!

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. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun guys!

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Flow: January 2

Day 2 of 2022, let’s go! One of the keys to successfully improving your mobility is consistency. You are 2 days in, keep the momentum up and keep cruising in to 2022. Have fun!

Equipment needed: 1. Padded mat. Today’s flow day is a shortie and focuses on single arm and leg movement. It is very important to have the ability to control everyone of your joints, individually. We have some great rotation techniques in todays routine.

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Back, Hips & Shoulders (Recovery): January 1

Happy New Year!!! 2022 we are ready for you! The New Year is a great time to not only outline and create goals, but also to reflect on the past year. What worked for you in 2021? What didn’t work in 2021? How are you going to make 2022 different / better? Movement Vault has your back in 2022 literally with this back focused recovery routine. I planned a recovery routine for today, as I know many of you stayed up late last night. As I mentioned yesterday, Movement Vault has some very exciting things that we can finally share with you very soon. Let’s crush 2022!

Equipment Needed: 1) Foam Roller 2) Padded Mat. Today we are working on the flexibility, mobility, and stability of your low back, hips, and shoulders.

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Hips & Ankles: December 31

It’s the last Movement Vault session of 2021! Wow did this year go quickly or what?! It was another strange year for sure, but with the strange, there were also many positives. I hope the positives out-weighed the strange for you. 2021 was a building year for Movement Vault, and you will know what I am referring to very shortly. I can’t wait to share the good news with you.

Make this last routine an amazing one! Really focus on every movement, “putting your brain” in every muscle. And most of all have fun!!!

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

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