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Flow: 12-15

Thanks for helping us spread the word 🤙 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 🌊Flow day to the rescue! 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. Get it guys!

Lateral Body & Shoulders: 12-14

Equipment needed: 1. Foam Roller. Today is all about the muscles that are located on the side of your upper body! This is also a great low back and upper body routine. We are working on the flexibility, mobility, and stability of your lateral body.

We are staring off with a muscle/fascia release for the muscles located on the side of your upper body. These muscles include your obliques, quadratus lumborum, lats, and posterior rotator cuff muscles. Next we are working on side bend stretch holds. These aren’t your grandma’s side bend holds. Focus on squeezing the muscles on one side of your body as you stretch out the muscles on the other side of your body. Keep your arm punching up and over. We are then working on one of the best shoulder range-of-motion and activation movements you can do. Focus on slow and controlled movement. You want to keep your shoulder blades aka scapulae engaged the entire time and move through your absolute full range of motion. We are finishing up with a great activation and stretch for all of the muscles around your low back. Focus on activating all of your core muscles as you move through your full range of motion.

The biggest hurdle to success is consistency. Stay consistent and your body will thank you for it!

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 some ❤️. Get it guys!

Hips & Shoulders: 12-13

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes 🍑! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you some ❤️. Get it guys!

Flow: 12-12

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!

Neck & Shoulders: 12-11

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We need to dedicate body maintenance to every part of our body including the neck. We have a very thorough neck day today. Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting off with a scalene muscle/fascia release using your hands. These are the muscles located on the side of your neck. We are then moving on to a muscle/fascia release for your traps and levator scapulae. These are the muscles on the top of your back that most people have “knots” in. Next we are moving on to neck full range of motion activation. The key is to explore as much pain-free range of motion as possible. If you have pain, avoid these painful ranges of motion. We are then moving on to a 3-way neck stretch. Be gentle, but apply a moderate stretch. The key is to pull diagonally. Finally we are finishing up with an end-range stretch technique to open up your pecs and the front of your shoulders.

Let us know how your neck, back, and shoulders 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: 12-10

Equipment needed: 1. Padded Mat (optional). Today we are working from the sitting splits position aka straddle position. We are working on just about everything today, but focusing in on the flexibility, mobility, and stability of the hips and upper body. We are incorporating four different stretch and activation techniques while in the sitting splits position. During this routine, focus on slow and controlled movement. Really focus on quality movement and putting your “brain” in the muscle / area of the body that you are moving.

How do you feel after today’s sitting split 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!

Shoulders & Wrists: 12-09

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 comment and some ❤️. Get it guys!

Flow: 12-08

Flow day 😎Equipment needed: 1. Padded mat. Today’s flow includes some great 90/90 hip and upper body work, as well as shoulder, and t-spine work. As always, 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!

T-Spine & Shoulders: 12-07

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day today! We are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

Consistency is key! It only takes 15 minutes per day. You are doing awesome and your body loves you for it. Keep it up!

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!

Flow: 11-06

I’d like to buy 2 vowels: A, and O. I can solve the puzzle to feeling and performing awesome. Flow Day! 🔥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!

Full Body: 12-05

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!

Hips, Shoulders & Back: 12-04

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

We love to see you guys doing your Movement Vault routines wherever you are in the world. Post a pic or video of you doing this routine on to Facebook or to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!