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Full Body (70 min routine): 4-05

This routine is packed with 70 minutes of mobility goodness. This is exactly what your body needs during this quarantine. Don’t worry, we are practicing social distancing. We shot this months before all of this craziness came about. You can do a portion of the routine or the entire routine, you choose!

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via Instagram DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility Ball or Lacrosse Ball. 2. Padded Mat. Today is a long format Movement Vault routine. It’s 70 minutes long and hits every area of your body. We filmed this in NYC, at EVF Performance / CrossFit Upper East Side and had a great time! We are starting off with 3 different muscle/fascia release techniques and then move on to a plethora of different stretches, and activation movements. If you don’t have time for the entire routine, no worries, just do a piece of it and save it for later.

Upper Back & Shoulders: 4-04

🚨Shirt Giveaway! Corona quarantine desk routine in 3…2….2….Go! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via instagram DM or facebook message. Good luck and stay healthy.

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. Have fun!

Wrists, Shoulders & Upper Back: 4-03

🚨Shirt Giveaway! Stay moving and kicking that COVID! Another day another Movement Vault Sesh! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

Do you have any suggestions? Hit us up on facebook or instagram. We also love the social media love. 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: 4-02

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

We are flowing right through another quarantine day! Give yourself a high five and a hug for giving your body exactly what it needs. Take a mental note on how good you feel after today’s routine. Remembering this will help you stay even more consistent with your mobility and movement practice.

Equipment needed: 1. Padded mat. Today is a 90/90 focused 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!

Hips: 4-01

🚨Shirt Giveaway! Continue to stay moving out there! I know it can get boring and stagnant sitting in your house/ apartment in this stage of the quarantine game, but know that we will get through this. When we do, you want your body to feel and move better than it did before this all of this craziness started. Keep it up! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

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!

Hips & Shoulders: 3-31

🚨Shirt Giveaway! Let’s kick the corona virus in the 🍑. Or better yet let’s work on stretching and activating your 🍑. We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

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.

Shoulders & Upper Back: 3-30

🚨Shirt Giveaway! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We have some great muscle release, stretch, and activation work today! We are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for the front of your shoulders including your serratus anterior, pecs, and lat muscles. We are then working on end-range stretch isometrics to stretch out and activate the muscles we just stretched out. The key is to get as deep into this stretch as possible without pain, and then activate these muscles. If you have any pain, don’t go as deep into the stretch. We are finishing up with a stretch/activation movement for your upper back. The key with this one is to focus and concentration. Put your “brain” into these muscles and squeeze. Have fun guys!

Flow: 3-29

🚨Shirt Giveaway! Corona quarantine move and groove time. We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

We’ve got an effective, jam packed Flow day for you 🔥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: 3-28

🚨Shirt Giveaway! Let’s face it, all of this time home quarantined, and working from home is most likely leading to tightness in the front of your shoulders, specifically your pecs. We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Let’s get your tight shoulders moving like they should. Spending a lot of time at your desk, at your computer, staring down at your phone, reading your book all contribute to tightness in the front of your shoulders, specifically in your pec muscles. Today’s routine focuses on your pec muscles specifically.

Today we are working on the flexibility, mobility, and stability of your shoulders. We have an effective 1-2 combo for you today. We are starting off with a muscle / fascia release for your pec muscles which are located on the front of your shoulders. We are finishing up with an end-range stretch isometrics technique to stretch out and activate your pec muscles. This is the most effective way to increase your mobility. Focus on getting as deep into the stretch as possible before starting your muscle activation. Have fun!

Hips and Back: 3-27

🚨Shirt Giveaway! Remember social distancing if you are performing your Movement Vault routine in public 😃 We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up!

Flow: 3-26

🚨Shirt Giveaway! Stay healthy out there. The Movement Vault team is thinking about everyone of you and wishing you the best. It is getting pretty serious here in NYC, but we aren’t letting the virus slow us down. We are staying active, and getting in our mobility routine and workouts everyday. There is no other way!

We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Flow day to the rescue! Equipment needed: 1. Padded mat. Today is a flow day! We are working primarily from a modified half kneeling position and are hitting just about every area of the body. We have some great single arm and leg work, and rotational movements in today’s routine. There is a rotational movement towards the end that can be challenging. If you find yourself losing your balance, keep your back knee down on the mat. Have fun!

Neck & Shoulders: 3-25

🚨Shirt Giveaway! Just say no to corona! We know that being quarantined in not optimal. Doing your daily Movement Vault routine is optimal though and the best part is, you can do it at home! So, we want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per week and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.