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Flow: October 28

Wow, it’s Thursday already?! This week has been really flowing right by. Jokes 😉 You know what Thursday means though, it’s a Movement Flow day! Today’s z-sit position flow is a great one as it really challenges your hip and core stability while stretching out and activating different areas of your body. Have fun!

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

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Ankles & Hips: October 27

Mobility = Freedom. In the deepest sense of the world, freedom is having the ability to do what you want to do. This also applies to joint mobility. When your joints have adequate and optimal range of motion, they have the degrees of freedom to move like they should move and move like you want them to move. When your joints have optimal freedom, you can then do the things in your life that you want to do at a high level, without pain. Let’s optimize your joint freedom today!

Equipment needed: 1. Foam Roller or mobility ball or kettle bell. 2. Kettle bell, piece of furniture, a rig, or something to hold on to if you struggle hanging out in a deep squat. 3. Padded Mat. Today is all about exploring new ankle and hip ranges of motion. We are working on the flexibility, mobility, and stability of your ankles and hips. Today is a great routine to perform before squats and/or lower body days.

We are starting out with a muscle/fascia release for your calf muscles including your gastrocnemius and soleus. We are then working on deep squat exploration. The key is to explore new corners and ranges of motion in your ankles while maximally dorsiflexed. We then have an activation technique for the front of your ankles, quads, and core. Focus on slow and controlled movement. We are finishing up with a very effective end-range stretch activation movement for your hips. Fight for height with this one!

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Shoulders, Ankles & Hips: October 26

You are about to crush another routine! Touch base with yourself now and right after you finish today’s routine to reflect on how much better you feel and move. We love to hear from you and to see where you are doing your Movement Vault routine. Take a picture/video and post on to Facebook, or your Instagram story or feed and tag us in it @movementvault. Have fun!

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.

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Shoulders & Wrists: October 25

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to work on those tight, rounded shoulders! Today we are working on the flexibility, mobility, and stability of your shoulders and wrists.

We are starting off with a muscle/fascia release for the front of your shoulders, specifically your pec muscles. These muscles contribute to pulling your shoulders forward and can get tight in part from all of the sitting and slumped over posture most of us have. Next we are working on an end-range stretch eccentric technique to activate and stretch out these same muscles. The key is to maintain your contraction and keep tension in your pec muscles as you slowly stretch them out. Go as deep as you can without pain. We are finishing up with a stretch and activation movement for the back of your wrists aka your wrist extensors. The same principle applies here. Maintain your activation while you slowly stretch your wrists out.

Your shoulders are now ready to carry the world, or a barbell, or your kid, or _______________. Thanks for hanging with us. Have an amazing rest of your day!

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Flow: October 24

Welcome back! It’s Sunday and you are giving your body and joints exactly what they need. Today we are exploring new ranges of motion, making new shapes, and activating muscles in multiple planes of motion. We have a pretty awesome opportunity coming up for those that really love your Movement Vault. Email me directly at grayson@movementvault.com to find out more details. Have fun!

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

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Hips & Back: October 23

Variation – humans have evolved to live with variation, whether it be the changing seasons, food, or daily movement requirements. Movement variation in all planes of motion is crucial for joint health. The position that you work from when performing your mobility routine, can add a variable of variation and thus provide a different stimulus to your body and joints. Today is all about the sitting splits position. Have fun!

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.

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Shoulders, Upper Back & Hips (Recovery): October 22

Today’s routine is all about recovery. This is another preview of our recovery series that will be in full swing before you know it. Recovery series routines are a less intense and gentle routine that can be performed at anytime. Let us know what you think of the recovery series by clicking the chat widget and sending us a message.

Equipment Needed: 1) Mobility ball 2) Padded Mat. Have fun!

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Flow: October 21

If you were stranded on a desert island and could only have one thing with you, what would it be? A Movement Vault Flow Day of course! We’ve got all the sustenance your body needs. Today’s flow routine explores many shapes and ranges of motion. As always, have fun!

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

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Hips: October 20

Coming into to Wednesday like BAM! The almighty active couch stretch. You need it, I need it….I haven’t met a human that doesn’t need it. It is one of the most mentally challenging stretches and this is because it is making a big difference, if performed correctly like we do in Movement Vault. Remember to keep breathing through your belly and have fun!

Equipment needed: 1. Foam Roller or if you don’t have a foam roller you can use your own hands for a skin rolling muscle/fascia release technique. 2. Box, or a bench, or your couch. 3. Padded Mat. Today is all about your hip flexors. Most of you spend way too much time sitting. Your hip flexors are one of the muscles that can get very tight and weak due to all of this accumulated time sitting. We are going to fix your hip flexors today!

Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle / fascia release for your entire quadricep muscle group which is the muscles located on the front of your thigh. You have the option of using a foam roller or using your hands and performing a skin rolling technique. To perform the skin rolling, think of pinching a piece of your skin and then rolling upward and downward on your quadricep muscles. This can feel a little weird, but it is very effective.

We are finishing up with one of the most effective active hip flexor stretches you can do. This is an end-range stretch isometric technique. Make sure to pad your bottom knee. If you are unable to get into the lunge position, keep your front knee on the ground. If it is hard to get into the modified position, try lying on the ground and putting your back leg up against the couch. This one can be uncomfortable. This is normal. Have fun!

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Ankle & Feet: October 19

Motion is the lotion (of your joints). When you move a joint you are pumping a fluid called synovial fluid around the surfaces of your joint. Your synovial fluid contains all of the nutrients that your joints need to thrive. When you frequently move your joints through a full range of motion, your synovial fluid get distributed to all of your joint surfaces aka cartilage. This is one reason why full joint range of motion is vital. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about giving the sometimes under appreciated and under worked on ankles exactly what they need. Today we are working on the flexibility, mobility, and stability of your ankles and feet.

We are starting off with a muscle / fascia release for your calf muscles, specifically your soleus and gastrocnemius muscles. Make sure to keep the mobility ball pretty high up on the back of your lower leg and really hug your lower leg into your body to create pressure. Next, we are working on an end range stretch isometric technique to stretch out and activate the muscles in the back of your lower leg. This technique increases your ankle dorsiflexion range of motion, which is important for things like running, squatting, lunges, snatches and jerks, and basically any other lower body movement in which your foot is on the ground. Make sure to get as deep into this stretch as possible before contracting your muscles. We are then moving onto a joint mobilization for the joints in your feet. Make sure to grip your feet tightly and rotate them from side to side as far as possible. This is a similar motion to turning a door handle. We are finishing up with a self-manually resisted stretch and activation exercises to stretch out and strengthen the outside of your ankle. This technique is great for improving your mobility as well as decreasing your risk for future ankle sprains. Have fun!

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Shoulders & Back: October 18

The way you start something has a big effect on the outcome. This is especially true for the way you start your week. It’s Monday, and you are off to a great start. Keep the momentum up, and continue making good choices that align with your goals. Have fun today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got an action packed routine for you today! We are working on the flexibility, mobility, and stability of your shoulders and back.

We are starting off with a muscle/fascia release for your rhomboid muscles. These are the muscles in between your shoulder blade and spine. Explore around and find the areas that you need to spend time on. And remember the active punching portion is very important, punch to the sky. We are then working on shoulder end-range stretch isometrics to increase your overhead position. Make sure to stretch your shoulder out maximally without pain before you start the activation. We are finishing up with a stretch and activation movement for your low back and upper body. Focus on squeezing and activating all of the muscles on one side of your body as the other side stretched out.

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Flow: October 17

Sunday Funday Movement Vault style. Everything in life other sitting or lying requires active movement. This is means that we need our joints to move the way they were designed to move. Today we are moving, stretching, and contracting the muscles around our joints in a standing position.

Today is a standing Flow day! Equipment needed: 1. Padded mat. We are working on just about everything today. Today’s routine is all about movement quality. Try to do your best to stay focused, and to keep it slow and controlled.

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