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Shoulders & Hips: October 17

Shoulders and Hips two days in a row? Yes! Your body needs it, trust me. Although we are targeting both areas two days in a row, we are targeting both joints in different ways and stretching out and activating each in various ways. Take a mental note how awesome you feel after today’s routine. Have fun!

Equipment needed: 1. Padded Mat. We have some great end-range stretch activation today! Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting off with an end-range stretch isometric to stretch out and activate the front of your shoulders and to increase shoulder extension. We are then working on a shoulder internal and external rotation activation movement. This will get all of your shoulders muscles firing. If you have any pain in these ranges of motion, go around the painful range, and stick to the pain-free range. We are finally finishing up with an end-range stretch isometrics technique for your adductors aka your inner thigh muscles. If you have any knee pain in this position, vary the angle that your knees are bent. Try for a little less or more knee bend.

You guys are crushing, we see you out there! 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 & Hips: October 16

When you are pain free, everything is better! I talk to people all the time that say “I’ve had this ______ pain for years. It’s just the way it is and the will it will be.” And then I ask, “what have you tried to help your pain?” Most of the time they tell me “not much” or describe some cookie cutter stretches or exercises. I then explain that they do not need to live life this way and that their performance in their day to day life and in the gym, if they workout, can be so much better. The best part is that most of the time the answer to fix the pain/issue is the same thing that can help prevent it from coming back or ever occurring in the first place.

Equipment needed: 1. Padded Mat. We’ve got a great 1-2 combo for you! Today we are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, lats, and rotator cuff muscles. The key is to get as deep into the stretch as possible and then start to activate your muscles. Really put the effort and focus into these as they are highly effective. Next we are finishing with an end-range stretch isometric technique for your adductor muscles, which are located on the inner area on your upper leg aka your groin area. Make sure you are keeping your knee straight on the leg you are stretching out and then push your hips back. Focus on keeping a relatively neutral spine with this one.

Say hello to your new found mobility. Doesn’t it feel good to finally be making progress. We pride ourselves on giving you the most effective techniques out there. Thanks for helping us spread the word! Post a pic/video on your 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!

Flow: October 15

Triple 7’s! Your body just hit the jackpot. Giving your body what it needs feels like winning the lottery each and every day. Have fun!
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!

Hips & Wrists: October 14

Everyone likes to flex right? But what happens when your hip flexors like to flex too much aka get tight? They can cause knee and low back pain for numerous reasons. Today we are going to improve your Notorious F.L.E.X. aka hip flexors.

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting off with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

Your hips love you! Let us know how your hips 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!

Upper Back & Shoulders: October 13

It’s time to give your body your daily dose of maintenance. We are going to have your upper back, and shoulders feeling like a million bucks by the end of today’s routine. Have fun!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. 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 an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

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 some ❤️. Get it guys!

Hips & Back: October 12

90/90 super squad let’s go! We’ve got a fun and very effective routine for you today. We are going to improve your hip internal and external rotation, which is key in the gym for movements like squatting, cleans, and snatches. And fundamental for movements in life like picking something up off of the ground, cleaning and yard work to name a few. Happy hips= Happy back!

Equipment needed: 1. Padded Mat (optional).Today is all about the 90/90 position, which is one of the most effective positions to improve your hip internal and external rotation mobility. Today we are working on the flexibility, mobility, and stability of your hips and back.

We are starting off with 90/90 end-range stretch isometrics. The key to this technique is to first get as deep into the stretch as possible and then activate the muscles that you are stretching out. This is a 3-part stretch. If you feel like you are going to cramp, don’t fear the cramp. Push into the cramp, and when it happens, pause the video, and shake it off. When the cramp stops, get right back into the routine. Cramps tell you that this is a muscle that lacks activation and that you need to work on this area. We are finishing up 90/90 torso rotations. Try to stay as upright as possible and rotate as far as possible to each side. Feel your hips and core activate and engage.

You are now part of the 90/90 super squad! Seriously, you are going to feel amazing after this routine.

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 some ❤️. Get it guys!

Flow: October 11

Food delivery is great, right? What if you could get joint and muscle health, and body optimization delivered to your door step? You can! You are about to get it delivered straight to your phone/computer. It’s called Movement Vault!!!

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 & Back: October 10

The front of your shoulders can be tight for numerous reasons. One big contributing factor is staring down at your phone. The position that most people stare at their phone includes shoulders rounded forward and upper back rounded and slumped. This is ok for a few minutes here and there throughout your day. But not so good for 30+ minutes multiple time per day, everyday. Pro tip: Bring your phone up to eye level. Now, let’s improve your shoulders!

Equipment needed: 1. Padded Mat (optional). We have another routine to get your body moving and feeling it’s best! Today we are working on the flexibility, mobility, and stability of your shoulders, and back.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, specifically your pec muscles. This technique will help your shoulders become “unrounded.” Focus on stretching out the front of your shoulder, and then activating your shoulder muscles. If you have any pain in your shoulder, don’t go as deep into the stretch. Next we are working on a great core and low back activation movement. Focus on side bending and lifting as much as possible. We are finishing up with one of the best shoulder blade/scapulae activation exercises you can do. Focus on keeping your hands and arms high and your shoulder blade muscles engaged.

Your body is loving you! You are getting better everyday. Stay consistent!

Feet & Hips: October 9

Never skip feet day! That is one of our motto’s here at Movement Vault. Every joint in your body is just as important as the next. If one joint doesn’t move well, it will cause another joint to have to do it’s job, which will cause compensations throughout your body. This causes a chain reaction leading to joint and muscle imbalances. This is especially true for your feet, and even more so for your big toe joint. When your big toe doesn’t move well it will cause compensations all the up to your shoulder. No joke!

Equipment needed: 1. Mobility ball or lacrosse ball 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. 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!

Flow: October 8

The best position is the next position. The human body has evolved to move in an almost infinite number of ways. Variation, different joint angles, and different positions are key to body and joint health. We are going to explore some of those infinite movement combinations today!

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 7

How are you feeling? Take a mental note now and after this routine. I will bet that you are going to feel that much more incredible afterward, but don’t let me plant the seed. It is these documented changes that will keep you consistent and ensure that you are giving your body what it needs. Have fun!

Today’s routine is a great routine that hits a lot in a short amount of time. We will get your hamstrings, glute’s, hip external and internal rotators, as well as your entire spine moving and feeling awesome!

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!

Shoulders & Hips: October 6

Ahhh the rotator cuff muscles. They cause so many people issues. The main “job” of your rotator cuff muscles is to keep your shoulder stable. It’s responsible for keeping the ball of your shoulder joint nice and tight into the socket. When your shoulder is not stable, this is where the problems come into play. We are going to improve your rotator cuff muscles today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great rotator cuff action for you today! 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 teres minor and infraspinatus muscles. These muscles are found underneath the spiny part of your shoulder blade. Next we are working on a stretch and activation movement for these same muscle, in addition to your lateral shoulder muscles aka your lateral deltoid. Focus on maintaining your muscle contraction as you slowly bring your chest down to the ground. We are finishing up with an activation movement for your hip adductor and abductor muscles. The key is to bring your leg out to the side as far as possible and then back to the middle, crossing over your other leg. Ensure that you are keeping your core engaged the entire time. You want to minimize any low back rotation and low back movement.

I see a LOT of rotator cuff injuries in my physical therapy clinic. Most of these injuries could have been avoided by doing exactly what you are doing here at Movement Vault. Your body loves you for the preventative care.

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!