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Flow: April 14

It’s Thursday and you know what that means. It’s time for a Movement Vault Flow Routine. We are exploring all kinds of different shapes and ranges of motion today. Have fun!

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

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Shoulders & Hips: April 13

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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Feet: April 12

Welcome back! You know what our slogan is “Never skip feet day.” Your feet mobility is crucial. When your feet don’t move well, it causes compensation in almost every other joint in your body. No joke, if your big toe is tight, this can cause issues in your shoulder. Why are most people’s feet a brick of bone and muscle that don’t move well? One of the big issues is due to the shoes we start wearing at the age of 1+ years old. Most shoes are way too stiff and rigid, have a toe box that is too narrow, a sole that is too thick with too much cushion, and a heal rise that is too high. Wearing shoes with these characteristics over years, and decades, leads to a foot that doesn’t work like a foot should work and move. We are going to help your feet move like a foot should move today with this feet focused routine. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). 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 your plantar fascia. Focus on keeping your toes, especially your big toe extended upwards. Next we have a joint mobilization technique that improves the way your foot rotates inward and outward, called pronation and supination. Focus on twisting your foot as if your were turning a door knob. Next we are working on an active big toe stretch and activation technique. Make sure your big toe is maximally stretched out before contracting your toe muscles. Last up we have tip toe holds which are another effective active toe stretch and activation.

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Hips, Knees & Ankles: April 11

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.

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Flow: April 10

Would you rather be a wave of water or a castle? Trick question, you can be both! And today’s flow will help you become both.

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

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Shoulders, Hips & Back (Recovery): April 9

Today we have another preview of what is to come. Here is a flash of our recovery series which are routines that are dialed back and focused on helping you recover. With that said, you can still perform these routines before or after your workout, or anytime really. They are just a little less intense than our typical routines. What do you think of this routine? I’d love to hear from you! Email me directly at grayson@movementvault.com, or you can contact the team (which I will also see) on social media @movementvault, or by using the chat widget below. Have fun!

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

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Hips & Back: April 8

Equipment needed: 1. Padded Mat (optional). We’ve got some great sitting splits aka sitting straddle position action today! We are working on the flexibility, mobility, and stability of your hips, low back, and upper body.

All of the stretch and activation work in today’s routine will be performed from the sitting splits. Start by spreading your legs as far as possible while still keeping your knees straight. Your heals should be rooted firmly into the ground. From here you will go through a series of stretches and activation movements. Focus on getting as deep into each stretch as possible and then activating the specific muscles we are targeting. You are going to feel amazing in about 15 minutes!

The key to feeling and performing at your best is 1) Performing effective techniques 2) Consistency. Keep it up!

Flow: April 7

We know 3 things: 1) It’s Thursday 2) You are awesome 3) You are going to feel amazing in about 15 minutes, after you complete today’s flow routine. Have fun!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your botdy today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life.

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Hips & Ankles: April 6

Equipment needed: 1. Couch, Box, Bench, or Wall. Basically something to put your back leg against for a couch stretch rotation technique. 2. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a couch stretch end-range stretch activation technique to stretch out and activate your hip flexors. There are two options here: 1) Come up into a full lunge/half kneeling position. This can be difficult for a lot of people, so use the second option. 2) Leave your front knee on the ground. Your goal from here is to keep your abs engaged, and to not let your low back arch. Next rotate as much as possible to one side and then the other. Next we are working on an end-range stretch activation movement for your inner thigh muscles aka adductor muscles. The key with this one is to continue to drive your heel into the ground as you push your hips back. You are activating your adductor muscles, while you stretch them out. We are finishing up with an ankle end-range stretch isometric technique. This one will get your quads activating as well.

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Upper Back & Hips: April 5

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). A shortie, but a goodie today! Today is all about your your upper back. We are working on the flexibility, mobility, and stability of your t-spine aka your upper back. Today is a great routine for all of you desk workers.

We are starting out with a joint mobilization and activation technique to improve your upper back rotation. The goal with this movement is to keep both sides of your spine and ribs on the foam roller as you activate the muscles around your midsection, trying to rotate in one direction and then the other. Next we are working on an upper back rotation movement. Your goal is to try to rotate as much as possible. You will want to continue to activate your core muscles and the muscles around your back trying to rotate further and fruther.

You are amazing! Give yourself a huge high five for giving your body exactly what it needs today. I’m giving you a huge high five as well!

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

Movement Vault Mini Routine! Sometimes you just need a straight to the point, get in and get out, shorter, but still very effective and efficient mobility routine. That is what MV-Mini’s are all about. Let us know what you think of our shorter MV-Mini routines by hitting the chat widget in the bottom corner, messaging us on social media, or emailing me directly at grayson@movementvault.com. We do what we do for you, so your input is extremely important. Have fun!

Equipment Needed: 1) Padded Mat. Today we are working on the flexibility, mobility, and stability of your shoulders, hip, and ankles!

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

Flow: April 3

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.

We love to see you doing your Movement Vault where ever you are in the world. Take a pic or video of you doing Movement Vault and post on your Instagram or Facebook and tag us @movementvault. Have fun!