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Hips, and Shoulders: October 4

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.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault.Have fun!

Shoulders and Hips: October 3

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 are crushing, we see you out there! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: October 2

Welcome back! I’m keeping this short and sweet today. It’s a flow day and you know what to do. Let’s Flow!

Equipment Needed: 1) Padded Mat. We are working on just about every area of your body today.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Shoulders, Core and Back: September 30

Today we are giving your lateral (side) body and back exactly what it needs. This includes all of the muscles that surround your spine, which are essentially your core muscles. Due to all of the sitting and sedentary lifestyles that a large percentage of the population has, these muscles that are located on the side of your body tend to be tight and weak. We are going to fix this today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the all of the muscles that are located on the side of your body. We are starting off with a muscle/fascia release for your obliques, quadratus lomburum, rotator cuff muscles, and lats. Next we are getting into a stretch and activation movement for these same muscles. Try to ensure that you are feeling the stretch on the side of your body that is facing down. If you don’t feel the stretch, rotate your hips very slightly forward or backward until you feel the stretch. We are finishing up with a movement that will both stretch out and activate these same muscles in a different way. Make sure to bend over as far as your can.

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. Have fun!

Flow: September 29

Your daily Movement Vault routine is like vitamins for your joints, but even better!

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

We love to hear from you! 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. Have fun!

Shoulders: September 28

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders.

We are starting off with a a muscle/fascia release technique using the foam roller for the sides and back of yuor shoulders, specifically your rotator cuff and lat muscles. Make sure to spend time on the areas that you feel tight and tender, while keeping your arm overhead. Next we are working on an active stretch technique to improve your overhead position. The focus of this technique is to stretch out your shoulder first and then contract the muscles that are being stretched out. We are wrapping up this routine with a full range of motion activation exercise that will open up and use your shoulder’s complete range of motion. Your goal with this exercise is to use every millimeter of range of motion possible. Your goal is to only move your shoulder and keep the rest of your body still. Remember to rotate your shoulder in each direction while moving your arm up, backward, and forward.

You can follow us on facebook and instagram @movementvault.

Hips, Knees and Ankles: September 27

Welcome back! Today is all about your hips and ankles, but you may not know, it’s all about your knees as well. Your key to having resilient, pain free knees that are ready for everything is to make sure your hips and ankles have amazing mobility. When either your hips and/or ankles don’t move well, they will cause your knees to compensate, which will then cause wear and tear on your knees, eventually leading to pain and injury. To stop or prevent this cycle, you need to optimize your hip and ankle mobility, just like we are doing today. have fun!

Equipment needed: 1. Padded Mat. A shortie, but a goodie today! Today is all about end-range stretch activation for your hip flexors and front of your ankles. Your hips and ankles will be fully activated by the end of this routine. We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch activation technique for the front of your ankles and then moving on to a similar position for the front of your hips. In both of these positions focus on feeling your muscles contract and activate them while they are being stretched out. Focus on driving your back leg into the ground while your front leg stays nice and stable for support. These positions can be very challenging balance wise. Hold on to a chair, or wall if you are having difficulty balancing.

How are you feeling after today’s routine? Let us know! Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Hips and Shoulders: September 26

Equipment needed: 1. Padded Mat. We’ve got some much needed 90/90 work today! We are working on the flexibility, mobility, and stability of your hips and shoulders.

Today is all about the 90/90 position. The 90/90 stretch is one of the best active stretches you can do for your hips, specifically your hip internal and external rotation. In the first part of the routine, you want to focus on slowly lowering and then holding as low as you can go. Next, focus on moving and activating your shoulders in the greatest range of motion you can, while staying in the 90/90 stretch. Finally, we are working on 90/90 transitions. Focus on driving your knees away from each other as you transition from one side to the other. If you need to use hands while transitioning, listen to your body, and please do so.

Are these 90/90 variations amazing or what?! We love to hear from you! Let us know what you think and how you feel after this routine.

Do you have any questions about this 90/90 routine or other routines? We can check out how you are performing specific movements. Post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback. Have fun!

Flow: September 25

Flow days are exactly what your body needs! We’ve got some great movements in store for you today. Equipment needed: 1. Padded mat. Today is a flow day!

We love to hear from you! 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. Have fun!

Shoulders, Hips and Ankles: September 24

Keep staying consistent guys, your body loves you for it! We love seeing your posts. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️.

Equipment needed: 1. Padded Mat (optional). 2. If you struggle to hold a deep squat, then you will need something to hold on to such as a kettlebell, rig, table leg, etc. We’ve got some great shoulder rotation action in store for you today!

We are working on the flexibility, mobility, and stability of the shoulders and ankles. We are starting off with an end-range stretch isometric technique to increase your shoulder internal rotation. The key with this one is to keep you shoulder on the ground the entire time. This one can feel uncomfortable, which is normal, but don’t push into pain. We are then working on a great shoulder range of motion and activation movement for your shoulder internal and external rotation. We are finishing up with deep squat explorations. This is a great hip and ankle mobility movement. The key with this is to get as deep as you can in to your squat, hold on to something if you need to. Next weight shift in all directions, exploring new ranges of motion in your ankles. The smallest adjustments make your ankles work for the stability, which is what we want. Get it guys!

Ankles & Feet: September 23

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!

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.

Let us know how your feet and ankles feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!