Knees Archives | Movement Vault

Shoulders & T-Spine: 10-18

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.

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. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Flow: 10-17

What’s better than a Flow day? Nothing! 🌊Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. 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 & Back: 10-16

Equipment needed: 1. Padded Mat (optional).Today is all about the 90/90 position, which is one of the most effective positions to improve your hip internal and external rotation mobility. Today we are working on the flexibility, mobility, and stability of your hips and back.

We are starting off with 90/90 end-range stretch isometrics. The key to this technique is to first get as deep into the stretch as possible and then activate the muscles that you are stretching out. This is a 3-part stretch. If you feel like you are going to cramp, don’t fear the cramp. Push into the cramp, and when it happens, pause the video, and shake it off. When the cramp stops, get right back into the routine. Cramps tell you that this is a muscle that lacks activation and that you need to work on this area. We are finishing up 90/90 torso rotations. Try to stay as upright as possible and rotate as far as possible to each side. Feel your hips and core activate and engage.

You are now part of the 90/90 super squad! Seriously, you are going to feel amazing after this routine.

Full Body (70 min routine): 10-15

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Stretch strap or long band or belt or towel if it is difficult for you to reach back and grab your back leg in a lunge position. 3. Padded Mat. Today is a special edition Movement Vault long routine that was shot live in CrossFit Kingsboro in Brooklyn, NY. We are working on just about every area of your body today! We are working on the flexibility, mobility, and stability of your neck, shoulders, upper back, lower back, hips, and ankles.

In this routine you will perform 3 muscle/fascia release techniques, 3 end-range stretch isometric techniques, and many activation and range of motion movements. Your body is going to feel amazing after this extended routine.

Neck & Shoulders: 10-14

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We need to dedicate body maintenance to every part of our body including the neck. We have a very thorough neck day today. Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting off with a scalene muscle/fascia release using your hands. These are the muscles located on the side of your neck. We are then moving on to a muscle/fascia release for your traps and levator scapulae. These are the muscles on the top of your back that most people have “knots” in. Next we are moving on to neck full range of motion activation. The key is to explore as much pain-free range of motion as possible. If you have pain, avoid these painful ranges of motion. We are then moving on to a 3-way neck stretch. Be gentle, but apply a moderate stretch. The key is to pull diagonally. Finally we are finishing up with an end-range stretch technique to open up your pecs and the front of your shoulders.

Let us know how your neck, back, and shoulders feel after todays routine. 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: 10-13

You know what Sunday means? F-L-O-W Day! 🔥Equipment needed: 1. Padded mat. Today is a 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. 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!

Full Body: 10-12

Equipment needed: 1. Padded Mat (optional). We’ve got a jam packed, shorter routine for you today! We are working on the flexibility, mobility, and stability of the entire body.

We are starting off with 90/90 transitions. The key with these is to use as much support as you need. This could mean 2 hands or 1 hand down behind you for support. Focus on driving your knees apart while you transition. We are then working on a movement that works on hip and spine mobility, as well as core stability. Remember to push your hips back and to the side when lowering. Finally, we are working on a shoulder and core activation movement. Try to lift the front of your chest as high off of the ground as possible as you reach.

You know the saying, “Use it or lose it.” You guys are moving it. Great job! We love to see you guys doing Movement Vault. 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!

Shoulders & Ankles: 10-11

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.

Keep staying consistent guys, your body loves you for it! We love seeing your posts. We love to see you guys doing your Movement Vault where ever you are in the world. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment, a 🤙 and some ❤️. Get it guys!

Flow: 10-10

Flow days will save the day. Perform today and immediately feel the benefits! 🔥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 & Wrists: 10-09

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We are getting after those “knots” between your shoulder blades today as well as getting your shoulders and wrists moving well. We are working on the flexibility, mobility, and stability of the shoulders and wrists.

We are starting out with a muscle/fascia release technique for your rhomboid muscles, which are the muscles located between your shoulder blades. This a commonly weak and over-activated muscle group that can be painful and have all kinds of “knots” in them. We are then moving on to two different shoulder blade aka scapulae and shoulder range of motion and activation movements. The key with these is to utilize as much range of motion as you possibly can. It is very easy to “go through the motions” with these. Don’t do it. Put in the effort and make these count. If you have any pain in any of the range of motion, stay out of the painful range and just move in the pain-free range. We are finishing up with wrist end-range stretch isometrics to stretch out and activate your wrist flexors.

Your body thanks you for being consistent! We love the social media love. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment, a 🤙 and some ❤️. Get it guys!

Hips, Low Back & Upper Body: 10-08

Equipment needed: 1. Padded Mat (optional). We’ve got some great sitting splits aka sitting straddle position action today! We are working on the flexibility, mobility, and stability of your hips, low back, and upper body.

All of the stretch and activation work in today’s routine will be performed from the sitting splits. Start by spreading your legs as far as possible while still keeping your knees straight. Your heals should be rooted firmly into the ground. From here you will go through a series of stretches and activation movements. Focus on getting as deep into each stretch as possible and then activating the specific muscles we are targeting. You are going to feel amazing in about 15 minutes!

The key to feeling and performing at your best is 1) Performing effective techniques 2) Consistency. Keep it up!

Feet & Hips: 10-07

Equipment needed: 1. Mobility ball or lacrosse 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment, a 🤙and some ❤️. Get it guys!