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Flow: April 4

Sunday Funday Flow Day! It’s that time again. It’s time to give your body the maintenance that it needs by moving your joints, and activating your muscles in ranges of motion that not only open up your range motion, but also increase your strength throughout your range of motion. Have fun!

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

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Full Body (70 min): April 3

We are taking you back to a routine we shot live before the pandemic. I really miss these live class style MV shoots with other people participating and am hoping we can get back to filming these sooner than later. Where should we film and teach at next?

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Stretch strap or long band or belt or towel if it is difficult for you to reach back and grab your back leg in a lunge position. 3. Padded Mat. Today is a special edition Movement Vault long routine that was shot live in CrossFit Kingsboro in Brooklyn, NY. We are working on just about every area of your body today! We are working on the flexibility, mobility, and stability of your neck, shoulders, upper back, lower back, hips, and ankles.

This is a long routine, so perform the full routine if you have time. If not, do a portion now and a portion later. The muscle release work is in the beginning of the routine and the stretch and activation work after. In this routine you will perform 3 muscle/fascia release techniques, 3 end-range stretch isometric techniques, and many activation and range of motion movements. Your body is going to feel amazing after this extended routine!

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Shoulders & Hips: April 2

First off you are doing amazing! It is one thing to recognize the importance of body care and body self maintenance. It is another thing to actually take action. You are taking action and your body loves you for it. Keep it up, consistency is the key.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Pillow or yoga block to rest your head when during the shoulder technique pictured above. 3. Padded Mat (optional). Today is all about your rotator cuff and hip abductor muscles. These are two areas of your body that can cause pain and injury and can hold you back from being able to perform exercises/movement with good technique and form.

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 infraspinatus and teres minor muscles. Make sure to rotate your shoulder in both directions as far as possible while performing the muscle release. Next, we are working from the same position, but adding in end-range stretch isometrics. With this technique we are first stretching out your rotator cuff muscles and then we are contracting and activating them. It is important that you stretch out these muscles maximally before starting the muscle contraction. Also, try to keep the back of your shoulder on the ground. We are finishing with a very effective hip stretch and activation movement. Try to keep the fronts of both your hips on the ground while performing. Additionally, try to lift your leg up as high as possible and flex it forward as far as possible. Have fun guys!

Flow: April 1

Big news…..drum roll…..so we are deciding to switch up our programming format to focus on passive stretching only. I know what you are thinking, “but I thought passive stretching isn’t as effective as active stretching.” And you are 1000% correct! But it’s April fools and so yeah it’s April fools hahaaa. We will always be focused on and prioritizing active stretching. With that said, there is a small place for passive stretching, like post workout during your cool down, on a recovery day if you just want to relax, or while working on breathe work. Stay tuned for things to come…hint hint.

We are working primarily from the 1/2 kneeling position, but adding in some lying down shoulder work at the end of the routine. Equipment needed: 1. Padded mat. Today is a flow day!

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Hips, Shoulders & Core: March 31

Yes it’s Wednesday! That phrase is rarely spoken, unless you are part of the Movement Family, which you are. It doesn’t matter what day it is, you know you will have an effective mobility routine waiting for you when you log in. We typically try to keep the equipment needed for our routines as low as possible, but sometimes we will use the PVC pipe as it helps in the pursuit of creating specific range of motion combos. If you don’t have a PVC pipe, no worries, you can use a broomstick, etc.

Equipment needed: 1. PVC pipe, broom stick or some type of dowel similar to the image of the video. 2. Padded Mat Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and core.

Today’s routine is an effective one-two combination. Both active stretches focus on rotation through the entire body. Make sure to keep your midsection core muscles engaged the entire time, not letting your low back arch. You also want to make your are rotating as much as is comfortable and then drive the pipe down into the ground creating contractions in your shoulder, midsection core, and hip muscles. Have fun!

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Anterior Chain & Hips: March 30

This mobility stuff takes guts, no really you need to work on the muscles and fascia on the front of your mid section. These muscles and fascia include your many layers of abdominal muscles as well as your diaphragm. When these layers of muscle and fascia get tight, they restrict movement in other joints such as your hips, and other movement directions such as rotation at the torso. Today’s routine is a good one. Give yourself a huge high five after you finish as you deserve it. Remember, you are awesome!

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

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Ankles & Feet: March 29

What rhymes with neat and literally supports your entire body? You guessed it, your feet! I have worked with more patients and athletes than I can count that had foot and/or ankle issues that eventually led to hip, knee, low back, and even shoulders issues. What I am trying to say is that your feet and ankles affect the entire rest of your body. When your feet and ankles don’t “work” properly, it causes compensations in other joints, eventually leading to pain and injury. This is why we always say, never skip feet day!

Working on your ankle and foot mobility are sort of like meditation. If you say that you don’t have time for it, you most likely need it twice as much. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your ankles and feet. We are starting off with a muscle/ fascia release / joint mobilization for the front of your ankles. This one can be pretty uncomfortable. Apply as much pressure as you can tolerate. Next we are moving on to an end-range stretch isometric technique to stretch out and activate the muscles and fascia in the front of your ankles. Try to stretch out the front of your ankles as much as possible before starting the muscle contraction. This one can also be uncomfortable, but this is normal. We are finishing up with a stretch and muscle activation exercise for your feet. Really focus on contracting your toes muscles as much as possible, while moving your foot and ankle.

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Flow: March 28

Happy Sunday! We’ve got another effective flow for you to help create a body that is as mobile and as strong as a powerful flowing river. Just like the river, you body should be able to bend, move, and adapt to anything that is in front of you as well as being strong and resilient enough to push through something if the need be. You are doing amazing and your body loves you for it. Let’s get into today’s flow!

Equipment Needed: 1. Padded Mat. Today is a flow day!

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Hips: March 27

Your Saturday is about to get that much better! You know the saying, happy body happy life. It’s time to give your body some very focused and effective TLC. Have fun today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about increasing your glute activation, as well as getting them more mobile. We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for your hip external rotator muscles. This includes your gluteus maximus, piriformis, and a lot of other smaller deep hip rotator muscles. We are then spending the rest of the routine working on 90/90 stretch eccentrics, and holds. The key with this technique to make sure your belly button is pointed toward your ankle. From there, slowly lower down, feeling your glutes on your front leg engage and stretch out. From here, you will be holding as you drive your front leg into the ground.

Your body is loving you for the consistent love you are providing it in the form of your daily Movement Vault body maintenance. Remember how great your hips feel after today’s routine!

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Shoulders & Upper Back: March 26

What does your shoulders and upper back have in common? They are both integral to each other and rely on one another to perform optimally. When your upper back is rounded and you don’t have adequate upper back extension, then your shoulders have to work harder, sometimes leading to pain and injury. When your upper back is rounded often times you are not able to achieve complete shoulder flexion range of motion aka lift your arm above your head. Let’s get in to today’s routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun guys!

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Flow: March 25

Did you know that performing the exact same movement in a different position, changes the stimulus to your body and central nervous system? An example of this is flexing and extending your spine on your hands and knees vs. standing. Your body, more specifically your central nervous system feels safer in different positions based on your past movement history, injuries, etc. Flexing and extending your spine while standing may be a lot more difficult for you than if performed on your hands and knees. This is normal, but can be improved. That is why we are working from a standing position today.

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

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Hips, Shoulders & Ankles: March 24

Your body called! It told me to tell you how awesome you are. Staying consistent with your Movement Vault routines takes effort and you are doing a great job putting in that effort. Smart effort gets rewarded and whether you are just starting your journey with us or are a savvy MV vet, you know how much better your body feels and moves when you are staying consistent with your MV routines. Keep it up!

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

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