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Flow: October 1

If you were stranded on a desert island and could only have one thing with you, what would it be? A Movement Vault Flow Day of course! We’ve got all the sustenance your body needs. Today’s flow routine explores many shapes and ranges of motion. As always, have fun!

Flow day 🔥 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!

Low Back: September 30

When your back has your back, life is good! Today we have a tune up and maintenance routine aimed at optimizing the muscles and fascia located around your low back. It’s time to give back to your back. Let’s go!

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 comment and some ❤️. Get it guys!

Ankles & Hips: September 29

Hip Flexors take all the blame. This is for good reason, but not always warranted. Most people think that they have tight hip flexors. This could very well be the case. It could also be the case that your hip flexors are weak and it usually is. This is why passive stretching alone is not effective at improve your “tight” hip flexors. This is why we are going to maximally stretch out and improve the strength of your hip flexor muscles.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your ankles and hips.

We are starting off with a muscle / fascia release for the front of your ankle muscles. This will help decrease the tightness in the front of your ankle, freeing up your ankle so that it can move well in all directions. Next we are maximally stretching out these same muscles and then contracting them while they are being maximally stretched out. This technique is called end-range of motion isometric contractions. Do your best to maintain a maximally stretch while maximally contracting these muscles. We are finishing up with a stretch and activation movement for the front of your hips aka your hip flexors and the front of your ankles. If this is too challenging for your balance, hold on to a wall or piece of furniture for support. Also, make sure to keep your core muscles engaged so that you don’t arch your lower back.

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 and send you a 🤙 and some ❤️. Get it guys!

Full Body (70 min): September 27

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.

Let us know how you feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips & Upper Body: September 26

What’s better than a banana split? Working from the sitting splits position…… dunnn dunn ching! We’ve got some great stretch and muscle activation work in this routine, exactly what your body needs!

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!

Thanks for helping us spread the word! 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. We’ll comment with feedback and send you a shaka and some ❤️. Get it guys!

Feet & Ankles: September 25

Happy Friday! Your body doesn’t take days off and neither does Movement Vault. One of the most used and abused areas of your body is your feet and guess what today’s focus is? Yep, your pillars of movement, your feet.

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 send you a comment and some ❤️. Get it guys!

Flow: September 24

It’s time to stand up to feeling amazing! Position is everything. Your body conforms to the positions you spend the most time in. This is why it is imperative to continually challenge your body in different positions, and in different combinations of ranges of motion. Your body loves variety and different flavors of movement. The flavor of today is standing rotation. Let’s go!

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!

Upper Back and Shoulders: September 23

The scene: You are slumped over your computer or phone. The end. Yep, there is a good chance this is you WAY more often than is ideal. This causes a rounded upper back and shoulders. We are going to fix that today. We will also be releasing a posture series very soon!

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 guys consistency is key when it comes to moving better and increasing your mobility. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips & Ankles: September 22

Your hip and ankle mobility go together like: fresh air and mountain hikes, surfboards and waves, almond butter and honey, sweet potatoes and coconut oil, squats and strong legs….you get the picture. When one is lagging, the other will not function as well as it should. So many people work on their hip mobility, but neglect their ankle mobility and vice versa. You need both to function well and they compliment each other nicely.

Equipment needed: 1. Stretch strap or band or belt or towel. Basically something that you can wrap around your back leg in the position pictured above if you struggle to reach back and grab your leg. 2. Mobility Ball or lacrosse ball. If you don’t have either you can sub out with a foam roller or kettlebell handle. 3. Padded Mat. 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 middle quad muscle which is called your rectus femoris. If you don’t have a mobility ball you can substitute a foam roller or kettlebell handle. Make sure you are flexing and extending your knee as much as possible while releasing this area. Next we are working on a stretch and activation movement for your entire hip flexor chain. This one can be difficult to get into, so if you are struggling, wrap a stretch strap, or band, or belt, or towel around the front of your back ankle and pull the strap forward until you feel the stretch. Make sure to keep your abs engaged and not arch your low back. We are finishing up with an end-range stretch isometric technique for your ankle, in which we are maximally stretching out your ankle and then contracting the muscles around your ankle while they are stretched out. Do your best to stay in the stretch when you contract your muscles with this one.

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 and send you a 🤙 and some ❤️. Get it guys!

Shoulders & Hips: September 22

Move and groove Monday! That is a thing when you are part of the Movement Vault Fam! Starting off the week on the right foot, right page or left foot, or left page is so important. When your body is moving and feeling awesome it doesn’t matter what foot or page you start out on, as both will be fully optimized!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Pillow or yoga block to rest your head when during the shoulder technique pictured above. 3. Padded Mat (optional). Today is all about your rotator cuff and hip abductor muscles. These are two areas of your body that can cause pain and injury and can hold you back from being able to perform exercises/movement with good technique and form.

Today we are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your infraspinatus and teres minor muscles. Make sure to rotate your shoulder in both directions as far as possible while performing the muscle release. Next, we are working from the same position, but adding in end-range stretch isometrics. With this technique we are first stretching out your rotator cuff muscles and then we are contracting and activating them. It is important that you stretch out these muscles maximally before starting the muscle contraction. Also, try to keep the back of your shoulder on the ground. We are finishing with a very effective hip stretch and activation movement. Try to keep the fronts of both your hips on the ground while performing. Additionally, try to lift your leg up as high as possible and flex it forward as far as possible. Have fun guys!

Flow: September 20

It’s Sunday, and you know what that means. Flow day for the win! We are going to give your body and joints the maintenance that it needs.

Equipment needed: 1. Padded mat. Today is a flow day! Today’s flow routine is all about the 90/90 position. Which is a great position to focus in on the hips. but also other areas of the body as well. 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!

Full Body: September 19

Another full body day? Yep, you need it this week. This routine is all about focus and effort. Concentrate is the name of the game. We are going to move and pump nutrition to every surface of all of your major joints. Have fun!

Equipment needed: 1. Padded Mat (optional). We have a longer full body routine today that is about 30 minutes long. Today we are working on the flexibility, mobility, and stability of every major joint in your body.

Every movement today is all about taking each of your joints through their full range of motion. When you do this you activate every muscle around every joint. The key is slow, and controlled movement. You want to connect with all of the muscles that are creating the individual movement. “Put your brain” in these muscles. It is really easy to go through the motions with these, no pun intended. Put in as much effort as you can. If you have pain anywhere in the range of motion, avoid the painful range and only move through your pain-free range of motion. These movements are gold!

Your body is ready for anything now! Tell the world how awesome you feel and move after this routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!