Front Squat Archives | Movement Vault

Hips & Back: March 8

Body maintenance is the new _____________. You fill in the blank. No matter who you are, or what you do in life, your body needs to have basic maintenance performed. The beautiful thing about the human body is that it is extremely resilient. You can abuse your body for years, even decades without serious repercussions. The big problem is, once your body can’t take it anymore you will know fast, sometimes with lasting repercussions in the form of pain and injury. The other beautiful thing is that if you properly care for your muscles, fascia, ligaments, nervous system tissue, bones, etc your body rewards you with feeling amazing almost all of the time, for decades and decades to come.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and back. We are starting off with a muscle/fascia release for your hamstrings. Next, we are moving on to end-range stretch isometrics for your hamstrings. The key with these are to push your hips back as far as possible to get into your maximal stretch before starting to contract these muscles. Next we have end-range stretch isometrics in a 90/90 position. Remember when you are folding over your front leg, keep your belly button pointed toward your ankle. We are finishing up with a movement that will activate all of your muscles that surround your spine and will stretch out every spinal vertebrae. The key is to move one spinal vertebrae at a time as if you are making a wave of motion up and down your back. Have fun guys!

Flow: March 7

Did you know that when you work on every area of your body, your chances of having a “weak link” are dramatically less. Everyone has “their” trouble areas for numerous reasons. Sometimes these trouble areas are due to having to compensate for other areas of your body that don’t have the mobility and stability that they should have. The fix is to work on all areas of your body and sprinkle in extra focused work for the areas you need to spend a little more time on. Flow days are perfect for this.

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

Hips & Ankles: March 6

“Your glutes don’t work.” Is a phrase used far too often, which literally doesn’t make sense. If you are standing up, your glutes are working. With that said, there are a lot of people that struggle with optimal hip external rotator activation/engagement for a host of different reasons. This can lead to all types of issues such as knee and low back pain. So guess what we are going to do today? Yep, get your glutes aka butt muscles firing!

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

Neck: March 5

It’s Friday!!! How has your week been? Has it been awesome? Or has it been a pain in the neck? You know where I’m going with this one…..dun dun chhhhh. How ever your week has gone, we’ve got your neck. Today’s routine focuses on your neck and upper back. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to give your neck the love that it deserves! Today we are working on the flexibility, mobility, and stability of your neck and shoulders.

We are starting off with a muscle/fascia release for your neck and shoulders, specifically your traps and levator scapulae muscles. This area is commonly tight and quite often contains “knots.” Next we are working on a 3-way neck stretch. Ease into this one and provide a medium amount of pull with these stretches. Don’t abruptly yank down on your neck. We are then moving on to a neck range of motion and activation movement. Your goal is to move your neck in it’s greatest range of motion possible. With that said, if you have pain in any corner of the circle, stay away from this area, and just move in your pain free range. We are finishing up with a shoulder blade aka scapula range of motion and activation movement. The same goes for this movement, only use your pain free range of motion. Really push this one. Feel all of the muscles around your shoulder blade activating.

Flow: March 4

Movement Vault, we are like a big hug for your muscles, tendons, fascia, ligaments, and joints. The difference is in the details and that is what we pride ourselves on.

Today is a standing flow day! We are exploring multiple movement planes and ranges of motion from a standing position. Just moving from the ground to standing, is an entire different stimulus for your body and nervous system. Keep staying consistent, you are doing an amazing job!

Equipment Needed: 1) Padded Mat. Flow day here we go!

Full Body: March 3

Great to see you again! Today we have a longer routine, coming in at about 30 minutes. If you don’t have time for the entire routine, no worries, just do what you can. We are going to move all of your major joints through as much range of motion as possible. On that note, we can’t say it enough, you are amazing for giving your body exactly what it needs. And if you have been following along daily since the new year, you are on day 61. Remember it only takes doing something 66 times on average to create a new habit. So if you find yourself struggling to workout, do your Movement Vault, or something else, remember, if you can commit to it consistently, it will eventually become part of your life. No matter what I am doing, no matter where I am, I always have time and make time to perform my Movement Vault routine.

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!

Hips, Shoulders & Low Back: March 2

Today is a good check-in day. How are you feeling? How much have you been sitting in the past week? Have you been getting up to break up long sitting durations? Are you conscious of your posture throughout your day? Are you slouching? Is your upper back rounded? Are your shoulders rounded forward? These are all things to be conscious of as you go about your day. If you find yourself is a poor position, don’t beat yourself up. Acknowledge it and then adjust. Always remember, the next position is the best position.

Equipment needed: 1. Mobility ball or lacrosse ball. If you don’t have one handy, you can use a foam roller. 2. Padded Mat (optional). Today is a gluteus focused day, which are your butt muscles. These muscles can get tight and/or “weak” due in part to spending too much time sitting.

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and low back. We are starting out with a muscle/fascia release for your gluteus muscles and external rotator muscles of your hip including your piriformis. We are then moving on to an active stretch technique for your glute’s called end-range stretch isometrics. Focus on brining your leg as close to your chest as possible before adding in the active muscle contraction. We are finishing up with an activation movement for your shoulder and low back. Try to lift your chest and shoulder as far off of the ground as possible. Remember to keep breathing throughout this routine. Have fun guys!

Shoulders & Upper Back: March 1

It’s Monday, and we all wish it was still Saturday (unless you work weekends). No joke, I actually like Mondays as they are the start of a fresh canvas. How we paint that canvas is up to me and you. Let’s start this week off by setting up your body to perform at it’s best.

Let’s face it, most of us spend way too much time sitting, being sedentary, and not moving. Our bodies don’t like this. Your body conforms to the positions you spend the most time in. When you sit, your shoulders and upper back (among other areas of your body) can get tight and even painful. This is why it is so important to be mindful of your posture, work on incorporating movement throughout your day, and to perform your daily Movement Vault body maintenance.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). It’s time to fix your rounded, tight shoulders and upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and your t-spine aka your upper back.

We are starting off with a joint mobilization stretch and activation technique for your upper back. Focus on keeping your core engaged the entire time. Your low back should not arch. Instead, focus on contracting your upper back muscles, creating an arch in your upper back. Next we are working on your shoulder activation and range of motion. Focus on reaching back as far as you possibly can, while pressing your elbow backwards. We are finishing up with a stretch and activation technique for the front of your shoulders, specifically your pec muscles. Focus on pressing your arm and hand down into the ground while you open up your chest.

Flow: February 28

Did you know that joint replacements should be almost non-existent? So why are there such a high rate of joint replacements in the US and around the world? Even scarier, why are people younger and younger getting joint replacements? Thats because they aren’t doing Movement Vault proactively. I am obvious bias as I am the founder, but this is one of the main reasons why I created Movement Vault. When you proactively care for ALL of your joints, using effective techniques, you will NOT need a joint replacement ever! *Unless you have bad luck and sustain a traumatic injury or have severe genetic disposition. Outside of these two cases, this takes out 90+% of injuries and joint replacements. Its joint health time!

Equipment Needed: 1) Padded Mat. Today we are working from a standing split stance position. This can be challenging for your balance. We are working from this position today for a reason to challenge your balance, but if you are really struggling with your balance, stand with your feet wider.

Ankles & Feet: February 27

We’ve got another effective active stretching and muscle activation routine for you today! Today is all about your ankles. Sometimes you need to have an entire routine dedicated to just one specific area of your body. The ankles are a notoriously tight area for a lot people and an often neglected joint. No matter how mobile your hips are, if you have tight ankles, your entire movement pattern will be thrown off due to compensation caused by having tight ankles. I have spent 60+ minutes at a time working on just my ankles, so you’ve got this 15 minute routine 🙂 Have fun and remember that your body loves you for the work and effort you are putting in to maintain it so that it is working in peak shape.

Equipment needed: 1. Padded Mat. We are working on the flexibility, mobility, and stability of your ankles.

We are starting off with two different active stretch end-range isometric techniques for your ankles. The keys with these movements are to maximally stretch out your ankles first, and then start to contract the muscles that are being stretched out. The first position can be quite uncomfortable, this is normal. This means that you really need this stretch. You should not have an intense sharp pain however. There is a difference between pain and discomfort. If you have pain, back off of the stretch a little and work into it. The first active stretch will improve your ankle plantar flexion, and the second will improve your ankle dorsiflexion. The last movement will be stretching out and activating the side of your ankle. Focus on contracting the side of your ankle muscles as much as possible while you slowly stretch them out. We are covering all off the movement at your ankles today and after this routine your ankles will be ready for anything!

Shoulders, Ankles & Hips: February 26

Fri-YAY! Whats the best way to prepare for the weekend? You guessed it. Right here with Movement Vault. You just finished another full work week full of MV routines. How are you feeling? More importantly how are your joints, muscles, and body feeling? It’s very important to check in with yourself regularly to gauge how you are feeling. This can give you extra motivation on those days when you don’t feel like going for a walk, run, to the gym, or doing your MV routine. Like Nike, just do it!

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.

Flow: February 25

When it flows, it flows! Welcome back! Today is all about exploring, actively stretching and activating muscles in diagonal movement planes. The transverse plane aka rotational movement is arguably the most important movement plane. It is the one most people get injured in and the one most people slack on even if they think they are working out in a functional manner. Your body was made to twist and bend and be relatively strong and resilient when doing so. The problem comes in when you hardly ever rotate or bend in your day to day life or workouts and then you have to bend or twist in your day to day life and then bam! Not you though! MV has your back, literally. We are going to get you strong and resilient with all types of movement today. Have fun!

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