Shoulders and Wrists: 12-11

Thanks for helping us spread the word 🚀 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Lacrosse ball or mobility ball 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and wrists. We are starting off with a rhomboid aka the muscles in-between your shoulder blades muscle/fascia active release. This is an area that most of you need to spend some time on and you will feel amazing afterward! Finally we will be finishing up with shoulder, shoulder blade, and wrist range-of-motion and activation. As always, have fun guys!

Hips + Shoulders + Low Back: 12-10

Happy Monday! It’s time to crush the week. Thanks for helping us spread the word 💃 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Lacrosse ball or mobility ball 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and shoulders. We are focusing on increasing hip external rotation and are starting off with a glut/piriformis aka butt muscles, muscle/fascia release. We are then moving on to end-range stretch isometrics and activation work. Have fun guys!

Flow: 12-9

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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

T-Spine and Shoulders: 12-8

Thanks for helping us spread the word 🦄 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Foam Roller 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the T-spine aka upper back and shoulders. We are starting off with a joint mobilization-activation technique that will increase your thoracic spine extension. We are then getting into t-spine and shoulders end-range activation. Have fun guys!

Ankles and Hips: 12-7

Equipment needed: 1. Lacrosse or mobility Ball or foam roller or kettle bell. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles and hips. We are starting off with a muscle/fascia release for the gastroc/soleus aka your calf muscles. We are then finishing up with a mix of stretch and activation work for the ankles and hips. Your body thanks you and we thank you for helping your body. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 12-6

Thanks for helping us spread the word 🦋 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a 90/90 edition of the 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!

Neck and Shoulders: 12-5

Equipment needed: 1. Lacrosse or mobility Ball. Today we are working on the flexibility, mobility, and stability of the neck and shoulders. We are starting off with a trapezius/levator scapulae muscle/fascia release. These are the muscles that are located in your upper back and attach into your neck. We are then moving on to neck stretch and range-of-motion work, and finally finishing up with shoulder activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders and Back: 12-4

Thanks for helping us spread the word ✅ Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and back. We are starting off with an end-range stretch isometric technique for the shoulders, specifically the lats. We are then finishing up with back and shoulder activation work. Have fun guys!

Hips and T-Spine: 12-3

Equipment needed: 1. Your own hand or kettlebell (lighter) for the muscle/fascia release. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and t-spine aka your upper back. We are starting off with an active fascia/muscle release for your adductor muscles, which are your inner groin muscles. For this you will use your thumb or the handle of a kettlebell. We will then be getting into end-range stretch isometrics as well as activation work for the hips and t-spine. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 12-2

Thanks for helping us spread the word ✅Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 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!

Shoulders: 12-1

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the shoulders. Today is all about the posterior shoulder and rotator cuff muscles. We are starting off with a posterior (back of your shoulder) rotator cuff muscle/fascia release using a mobility ball. We are then working on end-range stretch isometrics in two different positions. You are going to feel like Atlas after today’s routine, ready to hold up the world. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Feet and Ankles: 11-30

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the feet and ankles. Don’t skip feet day! We are starting off with a self-release for the plantar fascia and muscles that are located on the bottom of the foot. We are then moving on to stretch and activation work for the big toe, feet, and ankles. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!