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Flow: December 30

A Movement Vault routine per day keeps the doctor away!

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

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Shoulders & Upper Back: December 29

Summary: 1) Tricep and Lat PRT with Mobility Ball 2) Tricep and Lat End Range Active Stretch 3) Chest Peels 4) GH flex and ext holds

Equipment Needed: 1) Mobility Ball 2) Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and upper back.

We are starting off with a muscle and fascia release technique for your upper arm and shoulder, specifically your tricep and lat muscles. Next we have an end range of motion active stretch for these same muscles. The key with this one is to wiggle around until you feel a maximal stretch in the back of your upper arm. Stay in this stretch before contracting these same muscles that you are stretching out. Next is an upper back muscle activation movement to help all of you with rounded upper backs. Last up is a stretch and muscle activation move for the back of your shoulders. Focus on lifting your arms as high as possible the entire time. Have fun!

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Back & Hips: December 28

Welcome back! We are getting close to the New Year. Start to take some time to think what you want to accomplish in the new year and how you are going to accomplish them. We’ll delve more into this in the next few days. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

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Shoulders, Upper Back & Hips: December 27

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your gluts, core stabilizing muscles, lower traps and posterior shoulder muscles firing.

Have fun out there with your new found mobility! Social media thought of the day: Why do you work on your flexibility and mobility? We’d love to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Full Body (70 min): December 26

We have a Movement Vault Live flash back routine! This is a longer format routine that will have your body moving and feeling the best it can for the new year. 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, playing with your kids…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Mobility Ball or Lacrosse Ball. 2. Padded Mat. Today is a long format Movement Vault routine. It’s 70 minutes long and hits every area of your body. We filmed this in NYC, at EVF Performance / CrossFit Upper East Side and had a great time! We are starting off with 3 different muscle/fascia release techniques and then move on to a plethora of different stretches, and activation movements. If you don’t have time for the entire routine, no worries, just do a piece of it and save it for later.

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Flow: December 25

Happy Holidays to you are yours! And even extra credit for you getting in your Movement Vault routine during this busy holiday season.

Being able to move well is a human right. We are all born with different bodies which dictate to a certain extent how we will be able to move. Some have amazing genetics and others not as amazing. No matter what genetic make up you possess, you can always continue to strive to move YOUR best. This is not something that happens by accident or with magic, it is earned. You guys are earning it today!

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

Flow: December 23

Your daily Movement Vault routine is like a nutrient dense smoothie for your joints, but even better!

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. Have fun!

Neck & Shoulders: December 22

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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Hips & Ankles: December 21

Equipment needed: 1. Padded Mat. It’s time to get your hips moving and grooving! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch isometric technique for your hip external rotator muscles. These muscles include your gluts, and your piriformis. Tight muscles in this area can contribute to low back pain. We are then moving on to a full-range of motion hip activation movement. Your goal is to bring your hip through it’s absolute full range of motion. If you have any pain anywhere in the movement, avoid this range, and only move through the pain-free range. We are finishing up with an end-range stretch isometric technique to increase the mobility in the front of your ankles, and ankle plantar flexion.

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Upper Back & Shoulders: December 20

Happy Monday! 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.

Equipment needed: 1. Foam Roller. 2. PVC pipe or dowel of some sort (optional) 3. Padded Mat (optional). Today’s routine is great for “un-glueing” your rounded upper back and rounded shoulders! We are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a joint mobilization for your upper back to decrease your upper back rounding. In the video, I am using a PVC pipe, but it isn’t mandatory if you don’t have one. Just flex your arms overhead. Focus on squeezing your upper back muscles that are in contact with the foam roller. Also, make sure to keep your abs engaged and low back relatively flat. Next we are working on a great stretch and activation technique for your shoulders. Focus on reaching back as far as your can. We are finishing up with a great range of motion and activation movement for your shoulders and shoulder blade muscles. Your goal is to keep your arms up as high as possible the entire time.

Have fun!

Flow: December 19

Did someone say Flow? That is just what the doctor ordered to optimize your joints. Happy joint, happy life. Thats the saying right? Have fun!

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

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