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Shoulders & Wrists: September 15

It’s time to get your shoulders and wrists feeling and moving better than ever. Today’s routine is a very effective 3-part routine that will have you ready to do ALL of the things afterward. Have fun guys!

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 you a comment and some ❤️. Get it guys!

Hips & Ankles: September 14

Mobility = Freedom. When you feel amazing, and your body moves the way you want it to move, you are able to perform and live life at the highest level. It’s time to level up!

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.

Keep up the awesome work guys! Everyday that you spend maintaining your body counts. Your performance in life and in the gym is undoubtedly improving. 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: September 13

If you’ve done a Movement Vault flow, you already know. You already know how awesome you are going to feel afterward that is. Let’s get right to the good stuff!

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!

Neck & Shoulders: September 12

After a hard week’s work, it’s time to take a load off of your shoulders and neck. We are going to release, stretch, and activate the muscles in your neck and shoulders. Trust me, you need it. Have fun!

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!

Anterior Chain, Diaphragm & Hips: September 11

The all mighty diaphragm is a very important muscle. It’s the muscle that you should be using to breathe. It essentially pulls your lungs down and allows them to fill up with air and thus oxygen. The issue is that there are lot of people, most likely you :), that have a tight diaphragm and anterior chain, which is the muscles and fascia on the front of your stomach. When these areas are tight not only does this impact your breathing, but it throws everything else off in your body. We are going to improve these areas today!

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

Let us know how your body is feeling 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: September 10

You know what Flow is backwards? Wolf. It’s time to be the Wolf! We are going to get you moving and feeling like the wolf that you are so that you don’t have to hesitate to do anything and everything that you want to do. You are rolling with the MV pack now. Woof!

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 & Wrists: September 9

When your body gets tight, your body needs Movement Vault. We are here to dish up another muscle and fascia optimizing routine to help you feel and perform at your best. Your shoulders are going to be very happy after today’s routine. Have fun!

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 and some ❤️. Get it guys!

Hips & Low Back: September 8

Your hips are one of the areas that require the most “maintenance.” Why is this? This is due to the fact that most of us sit way too much and don’t spend enough time moving, specifically in varied positions and ranges of motion. Spending time in positions such as a traditional chair sitting position puts your muscles and joints in a shortened position for prolonged periods of time and allows them to go on vacation as you don’t have to use them when you are sitting for 8-14 hours per day. The human body was not designed and did not evolve to live this way. Movement Vault to the rescue!!!

Equipment needed: 1. Padded Mat. It’s time to get your hip flexors “unstuck!” Today we are working on the flexibility, mobility, and stability of your hips and low back.

We are starting off with an end-range stretch isometric technique for your hip flexors, and hamstrings. Think about dragging your knee forward on the ground as you contract your hip flexors while they are maximally stretched out. Next we are working on 90/90 hover activations. This is a challenging, but very effective stretch and activation technique for your hip internal and external rotation. Remember to keep your core engaged. We are finishing up with side bend holds. Focus on stretching out one side of your low back/body, while activating the other side.

Your hip flexors thank you! We spend so much time sitting throughout the day, our hips need the maintenance work. Your hips and low back are now ready to for anything. We love to see you guys doing your Movement Vault! Post a pic or video on Facebook or on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Upper Back, Shoulders & Low Back: September 7

Let’s put it maximum effort in to today’s routine. We are spending more time on the spine today. If oyu haven’t noticed we have been dedicating more time to your spinal rotation lately. This is on purpose as you need it 😉

Did you know that the human body has three main planes of movement? Plane basically means direction of movement. We have forward and backward aka sagittal plane, side to side aka frontal plane, and rotation aka traverse plane. Guess what movement plane most injuries occur in? You guessed it! The rotation aka transverse plane. One of the main reasons for this that most people don’t move in this rotational plane very often and become weak and not stable when rotating. Think about it, how much rotation are you doing in your day to day life and/or in your workouts? We are going to improve your rotational movement today!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back, shoulders, and low back. We are starting off with a joint mobilization and muscle activation technique to improve your upper back rotation. Focus on trying to keep the middle of your spine on the foam roller the entire time as you contract your core muscles to rotate. Next we are working on a 2-part stretch and activation movement. Imagine you are in a tube. Try to rotate your mid section as much as possible in each direction without leaning over and touching the tube. We are finishing up with a great back activation movement. Try to lift one side of your chest and shoulder up as high as possible, while leaving the front of your hips on the ground.

Let us know how feel after todays routine. Post on to your FB, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: September 6

Sunday Flow Day! It’s time to explore and optimize the most precious thing that you own AND control: Your body! Let’s give your body exactly what it needs to perform the way it should and can!

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 & Hips: September 5

🚨Shirt Giveaway! 2 more days left. We want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per day and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via Instagram DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your gluts, core stabilizing muscles, lower traps and posterior shoulder muscles firing. Have fun!

Ankles, Hips & Back: September 4

🚨Shirt Giveaway! Only a few days left in the giveaway. We are giving away an MV shirt everyday this week. We want to see you guys doing your MV routines at home. Post a pic or video of you doing your Movement Vault routine solo or with your family, friend, significant other, or furry friend and tell us why you love doing your MV routine and tag us in it @movementvault. We are picking one post per day and giving away a free Movement Vault t-shirt or racerback tank! Winners will be notified via Instagram DM or facebook message. Good luck and stay healthy.

Equipment needed: 1. Padded Mat. Today’s routine is a great one to perform before your squat day! Today we are working on the flexibility, mobility, and stability of your hips, back, and ankles.

We are starting off with an end-range stretch technique that targets your adductor muscles, which are the muscles located on the inside of your hip. This technique first stretches out your inner groin area, and then activates these muscles once they are stretches out. Next we are working on a stretch and activation movement for your entire spine. Focus on moving one vertebrae at a time up and down your spine. Think about making a wave of movement up, and then a wave of movement down. We are finishing up with an end-range stretch isometric technique to stretch out your calf muscles, specifically your gastrocnemius and soleus muscles. Make sure to keep your heel down, and let your knee track over your toes. Have fun guys!