Filter Videos

Flow: October 29

You are getting better every day that you log into Movement Vault! Logging in is half the battle. Once you are logged in, all that is left is to do it. Let do it!

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!

Shoulders, Hips & Ankles: October 28

Consistently performing effective techniques is the key. Keep staying consistent guys, your body loves you for it! We love seeing your posts. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️.

Equipment needed: 1. Padded Mat (optional). 2. If you struggle to hold a deep squat, then you will need something to hold on to such as a kettlebell, rig, table leg, etc. We’ve got some great shoulder rotation action in store for you today!

We are working on the flexibility, mobility, and stability of the shoulders and ankles. We are starting off with an end-range stretch isometric technique to increase your shoulder internal rotation. The key with this one is to keep you shoulder on the ground the entire time. This one can feel uncomfortable, which is normal, but don’t push into pain. We are then working on a great shoulder range of motion and activation movement for your shoulder internal and external rotation. We are finishing up with deep squat explorations. This is a great hip and ankle mobility movement. The key with this is to get as deep as you can in to your squat, hold on to something if you need to. Next weight shift in all directions, exploring new ranges of motion in your ankles. The smallest adjustments make your ankles work for the stability, which is what we want. Get it guys!

Upper Back: October 27

It’s Tuesday and it’s go time! Today is all about rotation, which is the most important plane of motion that you move in. This is the plane of motion that most people are weak in, often leading to injury! We are going to get all the rotation today. Have fun!

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!

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 comment and some ❤️. Get it guys!

Shoulders, Ankles & Hips: October 26

Give yourself a huge high five on this Monday for taking the time to give your body exactly what it needs to feel and perform at it’s best! A little bit of time now equals a lot of enjoyment and increased performance later!

Equipment needed: 1. Padded Mat (optional). Today is a great routine that works on the three major joints in your body! Today we are working on the flexibility, mobility, and stability of your shoulders, ankles, and hips.

We are starting of with an end-range of motion activation technique for your shoulders. This movement is gold. You get what you put in to this one. Focus on activating your shoulder muscles as much as possible and keeping your arm as high as possible during the holds. Next, we are working on an end-range stretch isometric technique for your ankles, specifically your calf muscles aka your gastrocnemius and soleus muscles. Remember to keep your heal on the ground, stretch out these muscles, and then contract. We are finishing up with 90/90 transitions, which are great for opening up your hip internal and external rotation. Focus on driving your knees apart while transitioning.

You guys crushed another routine! Touch base with yourself now and reflect on how much better you feel and move. We love to hear from you guys and to see where you are doing your Movement Vault routine. Take a picture/video and post on to Facebook, or your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Full Body (70 min): October 25

Extra credit time! We’ve got a long form Movement Vault routine for you today. Don’t worry, we filmed this before the pandemic. We are hoping we can film more live larger group classes soon. Let’s get our body moving and kick Covid in the a**!

We are switching it up today. We have a long form routine we taught live at CrossFit Queens. This routine is just over 60 minutes long. We’ve got a lot of greatness packed into this one. Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of almost every area of your body.

We are starting off with three different muscles/fascia releases for your hips and shoulders. The muscle releases are targeting your gluts, rhomboids, and pecs. We are then moving on to 90/90 end-range stretch isometrics to improve your hip internal and external rotation. Next we are working on 90/90 transitions. We then have segmented cat camels to activate your entire back. We are following this with y’s, t’s and i holds super-setted with an upper back aka t-spine stretch and activation movement. Finally we are finishing up with a flow that is focused on your lower body.

Let us know how you liked this long routine. Do you want more of them? Contact me at grayson@movementvault.com and let me know.

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 comment and some ❤️. Get it guys!

Hips & Shoulders: October 24

The 90/90 is one of the most effective positions to work from to improve your hip internal and external rotation mobility. For that reason we are spending a lot of time in the 90/90 today. While in this position make sure to keep your core muscles engaged while you drive both knees and ankles into the mat.

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

Your body loves you for giving it exactly what it needs. Have fun!

Shoulders & Wrists: October 23

Welcome to Movement Vault, we have your reservation. Your mat is right over here. The special today is optimizing your rhomboids, and wrist muscles. We are serving you up only the most effective techniques!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We are getting after those “knots” between your shoulder blades today as well as getting your shoulders and wrists moving well. We are working on the flexibility, mobility, and stability of the shoulders and wrists.

We are starting out with a muscle/fascia release technique for your rhomboid muscles, which are the muscles located between your shoulder blades. This a commonly weak and over-activated muscle group that can be painful and have all kinds of “knots” in them. We are then moving on to two different shoulder blade aka scapulae and shoulder range of motion and activation movements. The key with these is to utilize as much range of motion as you possibly can. It is very easy to “go through the motions” with these. Don’t do it. Put in the effort and make these count. If you have any pain in any of the range of motion, stay out of the painful range and just move in the pain-free range. We are finishing up with wrist end-range stretch isometrics to stretch out and activate your wrist flexors.

Your body thanks you for being consistent! We love the social media love. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment, a � and some ❤️. Get it guys!

Flow: October 22

The real question is: Can you stand the flow? Well, today’s routine is a standing flow day! It is important to move your body in every range of motion and every position. That is why it is good to get up off of the mat from time to time and perform a standing flow.

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. Get it guys!

Hips & Back: October 21

Did you know that knee pain and low back pain have something in common? Both have a strong hip mobility connection. When it comes to knee pain, your knee is almost never at fault. Your knee typically gets stressed out due to lack of hip and/or ankle mobility. Your low back gets stressed by not having adequate hip mobility. Moral of the story, your hip mobility is very important. We are going to ensure that your hip mobility is where it needs to be and should be with today’s routine.

Equipment needed: 1. Padded Mat. A jam packed 15-minutes of mobility gold today! We are working on the flexibility, mobility, and stability of your hips and spine.

We are starting off with an end-range stretch isometric technique for your adductor muscles. These are the muscles that are located on the inside of your thigh. The key with this one is to stretch out this area first and then activate these muscles. We are then working on a range of motion and stretch movement for your entire body, with an emphasis on your back. We are then finishing up with a movement we call aqua mans. This one is all about activation. Focus on contracting and moving all of the muscles around your low back as much as you can.

Continue putting in the work guys! You are getting better everyday. We love seeing you guys doing MV where ever you are at in the world. 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!

Feet & Ankles: October 20

You know what part of your body can’t stand when you don’t take care of it? Your feet! PT jokes….I know that was too much. Really though, your feet are the foundational pillars that support your every step. Treat your feet well by giving them the techniques you are about to perform in this routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know that you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got news 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!

Ankles, Hips & Back: October 19

This routine packs a lot of punch in a short period of time. It’s a great routine to perform anytime and especially good to get you ready for a lower body workout day specifically including squats.

Equipment needed: 1. Padded Mat. Today’s routine is a great one to perform before your squat day! Today we are working on the flexibility, mobility, and stability of your hips, back, and ankles.

We are starting off with an end-range stretch technique that targets your adductor muscles, which are the muscles located on the inside of your hip. This technique first stretches out your inner groin area, and then activates these muscles once they are stretches out. Next we are working on a stretch and activation movement for your entire spine. Focus on moving one vertebrae at a time up and down your spine. Think about making a wave of movement up, and then a wave of movement down. We are finishing up with an end-range stretch isometric technique to stretch out your calf muscles, specifically your gastrocnemius and soleus muscles. Make sure to keep your heel down, and let your knee track over your toes. Have fun guys!

Flow: October 18

It’s Sunday, so you know what that means. It’s fun day flow day! We’ve got a lot of range of motion exploration in store for you to day. Have fun and have happy Sunday!

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. Get it guys!