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Low Back: 8-12

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, or bench, or couch, or something to put your feet up on while laying on your back. 3. Padded Mat (optional). This is a great routine if you are dealing with low back pain and/or a tight back.

We are starting off with a muscle/fascia release for your low back, specifically your quadratus lumborum aka your QL. This is a commonly tight muscle in a lot of people today due to all of the time most people spend sitting. Next we are working on to a stretch and activation movement for the muscles/fascia on the side of your body/low back. Focus on activating your muscles on one side of your body, while you stretch out the muscles on the other side of your body. We are then moving on to a low back/pelvis activation and range of motion technique. Focus on flexing just your pelvis and low back and then reversing this spinal curve. We are finishing up with spinal circles, which will activate all of the muscles around your spine.

How does your low back feel after this routine? We’d love to hear from you. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault and tell us how much better your low back is feeling or what you are able to do better after this routine. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-11

You had me at Flow Day 😂We’ve got some great movements in store for you today! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything 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. Get it guys!

Hips: 8-10

Equipment needed: 1. Padded Mat (optional). Let’s be real, is there anything better than the 90/90 position? We didn’t think so. 😎Today we are working on the flexibility, mobility, and stability of your hips.

Today’s routine is all about the 90/90 position. We are starting out with end-range stretch isometrics to increase your hip rotation, specifically hip internal and external rotation. The key is to stretch out your hip first, and then contract the muscles around your hip, depending on the direction that we are focusing on. We are then finishing up with 90/90 transitions. If you need to place one or two hands behind you for support, please do so. Focus on driving your knees away from each other for each transition.

Your hips are now ready for life, the gym, your sport, and anything else you want to throw at them! We love to see you guys doing your Movement Vault! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Shoulders & Ankles: 8-09

Equipment needed: 1. Something to hold on to such as a kettlebell, rig, or piece of furniture if you struggle getting into a deep squat. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and ankles.

Today is a great 1-2 combo. We are starting off with an end-range stretch isometric technique to open up the front of your shoulders. This is a great movement for 99.9% of you. All of the sitting time and time in front of the computer adds up and can lead to rounded and tight shoulders. Remember to stretch out your shoulders as far as possible and then start to contract and activate your shoulder muscles. We are finishing up with deep squat explorations. Your goal is to get into as deep of a squat as possible and then to weight shift in different directions, activating all of your muscles around your ankle.

Your body loves you! Keep giving it what it needs. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-08

Flow days are exactly what your body needs! We’ve got some great movements in store for you today. 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about everything 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. Get it guys!

Shoulders & T-Spine: 8-07

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.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Hips & Ankles: 8-06

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.

How good does it feel to feel good? You are getting better everyday! We love to hear from you guys. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Wrists & Shoulders: 8-05

Equipment needed: 1. Padded Mat. Every joint is important, including your wrists! Today we are working on the flexibility, mobility, and stability of your wrists and shoulders.

We are starting off with an wrist stretch and activation movement. The key with this one is to slowly lower the back of your hands down to the mat. You are activating your wrist muscles, while you stretch them out. Next we are working on one of our favorite shoulder and scapula/shoulder blade range of motion and activation movements. Focus on keeping your hands high and moving as far in to each range of motion as possible. Finally we are working on two different wrist end-range stretch isometric techniques. Focus on stretching your wrists out and then activating your muscles. If you have any pain, don’t stretch out your wrist quite as much. Find a pain-free range of motion.

Your wrists and shoulders are now ready to take on anything (almost). We love to hear from you guys, see what you are up to and where you are doing your MV routines. We have users on 6 different continents, we want to hear from you. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-04

What’s better than a Flow day? Nothing! 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. 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. Get it guys!

Hips & Ankles: 8-03

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.

You guys are crushing it! Keep it up. Everyday counts. We love to see you guys doing your MV. And big thanks for helping us spread the word! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Shoulders & T-Spine: 8-02

Equipment needed: 1. Mobility ball, Kettlebell or, Foam Roller. 2. 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 triceps. Your triceps are located in the back of your upper arm. We are using either a kettlebell handle or mobility ball, but you can sub out a foam roller if you would like. We are then moving on to an end-range stretch isometric technique to stretch out your lats, rotator cuff, and the front of your shoulders. The key is to stretch out your shoulders first and then contract your shoulders. We are then moving on to a upper back activation movement. Focus on activating your upper back muscles as your peel one millimeter of your chest off of the ground. We are finishing up with a shoulder activation movement. Fight to keep your arms and hands as high as possible in each position.

How good are your shoulders and t-spine feeling after today’s routine? Lets us know, we would to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 8-01

Flow day 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. We are working primarily from a quadruped position aka your hands and knees. 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. Get it guys!