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Shoulders & Wrists: November 11

Do you ever feel like you have the weight of the world on your shoulders? I’ve been there too! Today we are going to optimize and improve your shoulder mobility so that your shoulders are resilience and ready to take on anything.

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!

Let us know how you 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. We will be sure to comment on it and send some ❤️. Get it guys!

Upper Back & Shoulders: November 10

You know the song “The Twist?” Chubby Checker had it right! It’s all about the twist aka rotational movement. This is the movement pattern that most people don’t move in enough, are weak in, and the one that most often leads to injury. We are going to get our twist on today as well as work on other movement patterns.

Equipment needed: 1. Padded Mat (optional). Let’s get your spine moving like it should be moving! 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 a movement to get every muscle in and around your spine moving well and activating properly. The key with this movement is to focus and put your “brain” in to each one of these small muscles that attach into your spine. We are then working on a movement to stretch out and activate your t-spine rotation. Your goal is to rotate as much as possible, while continually trying to push further. Try not to just “hang” out in this position, make it active. We are finishing up with one of our favorite movements for the shoulders, called reverse snow angels. Your goal with this one is to keep your arms and hands high, and keep your shoulders blade aka scapula muscles firing.

You are getting better everyday! Your body appreciate’s you spending the time to give it what it needs. 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!

Hips: November 9

We’ve got some amazing stuff in store for your hips today! We are focusing on the front and back of your hip in this routine. We are hitting your hip flexors, quads, and hamstrings. We typically try to keep the equipment to a minimum, but today you will need a PVC pipe, broom stick, or something to hold on to such as a chair.

Equipment needed: 1. PVC pipe, broom stick, or something to hold on to such as a chair. 2. Padded Mat or pillow for your knee. Today we are working on the flexibility, mobility, and stability of the hips.

Today’s routine is a multi-part active stretch series. We are moving through three different end-range of motion isometric techniques for your hip. Your job is to stretch out your muscles and joints as far as possible for each rep and then contract the muscles that are being stretched out. Try to sink a little deeper into the stretch with each successive rep. Put as much effort as possible into the contractions. You are increasing stability and getting stronger in your end-range of motion which is the most effective way to increase your flexibility and mobility and make lasting changes. Have fun and hit us up on all social media channels @movementvault.

Flow: November 8

Movement Vault….making going with the flow that much cooler!

We have an amazing 90/90 Flow day for you! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every joint in your body today, but with a hip focus. 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!

Hips & Ankles: November 7

Your hip flexors called and said that you need to spend some extra time with them. They also said that they are lonely and getting tight and weak. Don’t worry we told them Movement Vault has your back (I mean hips) and that they we will be getting all of the love that they deserve and need. Let’s give your hips flexors some love today!

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. 3. A wall or something to put your foot up against for the active ankle stretch component. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

You are now that much more awesome after performing this routine. Check in with yourself. How much better are you feeling? How much better are you moving? You are giving your body exactly what it needs!

We love to see you guys doing your Movement Vault routines! 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!

Ankles: November 6

You know what could be causing your knee pain, limiting your squatting ability, and causing bunions and big toe pain? Answer: Tight and restricted ankles. Your ankles are one of those “un-sexy” joints of your body that a lot of people don’t spend enough time on. This can cause issues and compensations above and below your ankles. Today we’ve got a full routine packed with ankle effective techniques.

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

You guys are amazing! Your body loves you for the continued body maintenance your are providing it. 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: November 5

Sometimes all you can do is go with the flow. Let’s make sure that your flow is fluid like a stream flowing from the top of a mountain. Just like that stream, you need to be able to navigate through anything, bending, twisting, turning, growing in intensity, and returning back to a slower pace. Today’s routine will help you do just that!

We’ve got some great movements in store for you today! 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 & Upper Back: November 4

It’s Wednesday and we are all in for improving your shoulders and upper back. Today’s routine is a great 3 movement combo that will have your shoulders ready for anything overhead as well as just feeling amazing in general. Have fun!

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.

Why do you work on your flexibility and mobility? I’d love to hear from you. Send me an email at grayson@movementvault.com. I will personally read and respond to all emails.

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a comment and some ❤️. Get it guys!

Hips & Feet: November 3

Equipment needed: 1. Something to place your big toe up against such as a wall, box, or the leg of a piece of furniture. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your hips and feet!

We are starting off with a hip range of motion activation technique. Focus on keeping your mid section engaged throughout this movement. Try not to move your low back. All of the movement should be coming from your hip. Next we are working on two different feet and toe end-range of motion isometrics, where we are stretching out your feet and toes and then contracting the muscles while they are maximally stretched. These two are all about concentration. Put your brain in these small feet muscles, getting them to contract after they are stretched out.

You are now ready to salsa dance all the way to work…the gym….or to the ________________. Do you have any questions or suggestions? We love to hear from you. Send an email to grayson@movementvault.com and I will personally get back to you. Otherwise send us a DM on instagram or Facebook @movementvault. It’s go time!

Shoulders: November 2

Homework this week: How much time do you spend sitting per day? Make a mental note everyday on how much time you spend sitting. Write this number down at the end of the day. At the end of the week add up all days and divide by 7. This will give you a baseline and will let you know where you are currently at and then help you make the necessary changes you need aka not sitting as much.

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!

Flow: November 1

Did you know the main way that your joints receive the nutrition they need to maintain their health and repair damage is through movement. Yep, your joints have a fluid in them called synovial fluid. This fluid includes all of the nutrients that your joints need to thrive. It is very important to move your joints through their full range of motion to ensure every millimeter of your joint’s connective tissue receives the nutrition they need. Let’s get some synovial fluid pumping!

Flow day! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. We are working primarily from a quadruped position aka your hands and knees. 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!

Back & Hips: October 31

Today’s routine is scary good! We are focusing on your Boo-ck, I mean Back! Happy Halloween!

Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a high FIVE and some ❤️. Get it guys!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.