Knees Archives | Movement Vault

Lateral Body: 6-17

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the lateral body which are the muscles and fascia that are located on the sides of your upper body. We are starting off with a foam roller muscle/fascia release for your obliques, quadratus lomborum, lats, and posterior rotator cuff to name a few. We are then moving on to three different full body movements that emphasize stretching out and activating the muscles on the sides of your upper body. This is a great routine for those that sit a lot, and/or have tight/painful backs.

We love seeing you guys post and tagging us in it! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 6-16

Sundays are all about the Flow day 🔥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!

Hips & Shoulders: 6-15

Equipment needed: 1. Lacrosse ball or Mobility ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips and shoulders. We are starting off with a muscle/fascia release for your hip external rotators including your gluts 🍑and piriformis muscles. We are then moving on to end-range stretch isometrics for these same muscles. We are finishing up with an activation movement for your core, shoulders, and hips.

Happy Saturday guys! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Wrists, Shoulders & T-Spine: 6-14

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the wrists, shoulders and t-spine aka your upper back. We are starting off with a self-muscle/fascia release for your wrist/forearm flexors using your own hands. We are then moving on to two different stretch and activation movements for your wrists. We are then finishing up with a a shoulder and then a t-spine activation technique.

Your body thanks you and so do we! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️.Get it guys!

Flow: 6-13

Flow day 🔥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 & T-spine: 6-12

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and t-spine aka your upper back. This is a great routine for increasing your over head mobility. We are starting off a muscle/fascia release for your posterior rotator cuff muscles. We are then moving on to shoulder flexion end-range stretch isometrics for the muscles in the front, side, and back of your shoulders. We are then finishing up with t-spine activation.

Let us know how your body is feeling after today’s routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Low Back: 6-11

🤙 Movement Vault Fam! Is MV helping you feel better, mover better, and perform better in the gym and in life? We’d love to hear from you! We are looking for testimonials from you guys. It’s super simple and will take you 5 minutes tops. Email grayson@movementvault.com for details.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, Bench, or Couch. 3. Padded Mat (optional). This is great routine for those dealing with a tight/painful back. Today we are working on the flexibility, mobility, and stability of the low back specifically. We are starting off with a muscle/fascia release for the muscles that surround your low back and tend to get tight including the quadratus lumborum and obliques. We are then moving on to three different stretch and activation movements to target all of the muscles that surround your low back. Remember that your core muscles are not only your abs, but all of the muscles that surround your low back like a corset and your hip stabilizer muscles.

Let us know how your back feels after today’s routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Have fun guys!

Hips & Back: 6-10

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). This is a great routine to perform before a lower body workout, especially deadlifts. Today we are working on the flexibility, mobility, and stability of the hips and back. We are first starting off with a foam roller muscle/fascia release for your hamstrings. We are then getting in to two different end-range stretch isometric techniques, one for the hamstrings and one for the external hip rotators, including your gluts. We are lastly finishing up with a movement to activate all of the muscles that connect to each vertebrae of your spine.

You are officially ready to crush your workouts and your day! Let us know how your hips and back feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 6-09

Hips & Ankles: 6-08

Equipment needed: 1. Foam Roller or muscle roller or PVC pipe or broom stick, etc (You will need the PVC or broom stick later on in the routine). 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are starting off with a muscle/fascia release technique using a foam roller or PVC pipe or broom stick etc for the hamstrings. We are then moving on to end-range stretch isometrics for the hamstrings and hip flexors. We are finally finishing up with end-range stretch isometrics for the ankles.

Happy Saturday guys! We love to see you guys doing your Movement Vault. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Feet: 6-07

Equipment needed: 1. Mobility ball or lacrosse ball -if you really want to get aggressive, use a golf ball. 2. Padded Mat (optional). Feet day! You know our motto “Never skip feet day.” If your feet are lacking proper mobility, this will cause issues and compensations in every joint above them. Today we are working on the flexibility, mobility, and stability of your feet. We are starting off with a muscle/fascia release for the plantar fascia and all of the intrinsic (small) muscles on the bottom of your feet. We are then following this up with joint mobilizations and 2 stretch and activations movements.

Let see those feet shoutouts! Show your friends and the world that you should “Not skip feet day!” Lets start a movement (no pun intended). Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 6-06

Thursdays are for the Flows! 🌊Equipment needed: 1. Padded mat (optional). Today is a standing 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!