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Hips & Ankles: November 10

It’s time to optimize your hips and ankles. Today is all about hip rotation. Both hip internal and external rotation and crucial when it comes to having hips that move properly. One of the amazing things about the hip is the amount of degrees of freedom or the amount of different ways your hip can move. This allows you do all of the things us amazing humans can do. Have fun!

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

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Shoulders & Upper Back: November 9

Let’s face it, most of us spend way too much time sitting, being sedentary, and not moving. Our bodies don’t like this. Your body conforms to the positions you spend the most time in. When you sit, your shoulders and upper back (among other areas of your body) can get tight and even painful. This is why it is so important to be mindful of your posture, work on incorporating movement throughout your day, and to perform your daily Movement Vault body maintenance.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). It’s time to fix your rounded, tight shoulders and upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and your t-spine aka your upper back.

We are starting off with a joint mobilization stretch and activation technique for your upper back. Focus on keeping your core engaged the entire time. Your low back should not arch. Instead, focus on contracting your upper back muscles, creating an arch in your upper back. Next we are working on your shoulder activation and range of motion. Focus on reaching back as far as you possibly can, while pressing your elbow backwards. We are finishing up with a stretch and activation technique for the front of your shoulders, specifically your pec muscles. Focus on pressing your arm and hand down into the ground while you open up your chest.

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Back: November 8

It’s Monday and time to get your back into it. You know the saying “Happy back, happy life.” I think that’s the saying right? If you’ve ever dealt with low back pain, this is 100% true. Today we are going to optimize your entire spine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, or bench, or couch, or something to put your feet up on while laying on your back. 3. Padded Mat (optional). This is a great routine if you are dealing with low back pain and/or a tight back.

We are starting off with a muscle/fascia release for your low back, specifically your quadratus lumborum aka your QL. This is a commonly tight muscle in a lot of people today due to all of the time most people spend sitting. Next we are working on to a stretch and activation movement for the muscles/fascia on the side of your body/low back. Focus on activating your muscles on one side of your body, while you stretch out the muscles on the other side of your body. We are then moving on to a low back/pelvis activation and range of motion technique. Focus on flexing just your pelvis and low back and then reversing this spinal curve. We are finishing up with spinal circles, which will activate all of the muscles around your spine.

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Flow: November 7

Welcome back and happy Sunday! Sunday is the day for all of the things, including joint optimization. And as you know you are in the right place. We take our programming very serious and I am sure you see and feel this when you are done with each and every routine. It is like I always say to the MV team “the details matter.” Have fun!

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

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Full Body (70 min): November 6

We’ve got a flash back, long form Movement Vault routine for you today! This routine starts off with 3 different muscle/fascia release techniques and then moves on to 4 active stretch techniques, and then finishes up with a flow. This routine has a lot in it, and if you don’t have time for the entire routine, no worries. Do a portion of it now and save for the rest for later. It’s like a buffet of all of the most effective mobility techniques. Feast up!

Here is what we are getting in to:
1. TFL muscle/fascia release
2. Side lying rotator cuff muscle/ fascia release
3. Ankle gastrocnemius + soleus muscle/fascia release
4. 1/2 kneeling hip flexor and hamstring end-range stretch isometrics
5. Hip adductor end-range stretch isometrics
6. Sleeper stretch rotator cuff end-range stretch isometrics
7. Ankle dorsiflexion end-range stretch isometrics
8. Flow

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Hips & Wrists: November 5

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 of 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.

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Flow: November 4

May the flow be with you on this Thursday hump day! One benefit you might not be thinking of while doing your Movement Vault routines, is the improved body connection you are gaining. The technical term for this is proprioception. Being able to connect your brain with your muscles and joints is crucial for literally every movement you make in life and in the gym. You are improving your proprioception with every Movement Vault minute you accumulate throughout the week, month, and year. Have fun!

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.

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Ankles & Hips: November 3

It’s go time! It’s Wednesday and it’s time to give your joints exactly what they need. Have fun!

Equipment needed: 1. PVC pipe or broom stick, or mobility ball or lacrosse ball, or foam roller, or you can use your thumbs. 2. Padded Mat. Welcome back guys! Today we are working on the flexibility, mobility, and stability of your ankles, and hips.

We are starting off with a muscle/fascia release technique for the front of your ankles/lower leg using a PVC pipe of mobility ball. If you do not have one of these tools, no worries, you can use your thumbs. Instead of pressing the PVC in to the muscles on the front of your lower leg, you will press and drag your thumbs. The main muscle that we are targeting is your tibialis anterior. We are then moving on to single ankle end-range stretch isometrics to increase your ankle plantar flexion. With ankle plantar flexion, think pushing on the gas pedal. Remember to stretch out your ankle as much as possible before contracting your muscles. We are then finishing up with a hip flexor and hamstring stretch and activation movement.

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Shoulders: November 2

More Shoulders! We have been focusing a lot on your shoulders these past two weeks. Today is all about the rotator cuff muscles and increasing your shoulder’s overhead position. Your overhead head position aka putting your arm overhead can be a tight movement and/or unstable movement for a lot you out there. Some of the muscles that become tight and/or not stable are your rotator cuff muscle muscles and your lats. We are going to work on both of these muscle groups today.

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders. We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. Next, we are working on an end-range stretch isometric technique to increase your shoulder flexion aka your overhead position. Make sure you are as deep as possible into your stretch, without pain, before starting your muscle activation. We are finishing up with a cross chest end-range stretch isometric technique to stretch out and activate your rotator cuff muscles that you released earlier in the routine. Get after it!

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Lower Body: November 1

Monday is coming in hot, are you ready to catch it? Today’s routine is will get your lower body ready to take on this week, so that you are light on your toes and stable through your legs. Let’s go!

Equipment needed: 1. Padded Mat (optional). Today is all about range-of-motion. We are taking each joint in your lower body through it’s full range of motion and activating all of the muscles that surround it. Today we are working on the flexibility, mobility, and stability of the entire lower body. We are working on a series of full range of motion activation techniques for your hips, knees, and ankles. The goal of each of these movements is to stay slow, and controlled and to “put your brain” into these muscles. You want to try to utilize every little millimeter of range of motion. If you have pain anywhere in the range of motion, stay out of that specific range, and just utilize the the pain-free range.

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Flow: October 31

Today’s Flow routine is going to be scary effective! It will get you moving more like Casper and less like Frankenstein. Happy Halloween and have fun!

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

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Shoulders & Back: October 30

Equipment needed: 1. Padded Mat (optional). Are you ready to feel amazing? Today we are working on the flexibility, mobility, and stability of your shoulders, back and core muscles.

We are starting off with an end-range stretch isometric technique for your lats and posterior rotator cuff muscles of your shoulder. The key is to reach across your body, and then slightly twist your body, letting your shoulder come down toward the mat. You want to stretch out your shoulder as much as possible before starting your activation. Next, we are moving on to a shoulder and low back activation movement. You want to try to lift the front of shoulder as high as possible off of the ground. We are finishing up with a very effective shoulder activation movement. Focus on keeping your arms and hands high and feeling all of the muscles in the back of your shoulder contract.

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