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Ankles & Back: April 26

Welcome back! So Monday was a tough day? No worries, the ball drops every morning. I love this saying. This essentially means every morning is a new day for new resolutions to create positive change. Movement Vault is one of the best things you can do for your body. Keep making healthy decisions and have fun!

Equipment needed: 1) Mobility ball or lacrosse ball. 2) Padded Mat. Today we are working on the flexibility, mobility, and stability of your ankles and upper back.

We are starting off with a muscle / fascia release and joint mobilization for the front of your ankle. This movement will improve your ankle dorsiflexion and plantar flexion, and is a great bang for the buck technique. Next we have an active stretch end-range stretch isometric for these muscles in the front of your ankle. Make sure to stretch out the front of your ankles as much as possible before starting your muscle contractions. These can be uncomfortable, this is normal. Next we have a movement that works on your shoulders, midsection core, and ankles. Focus on really kicking the tops of your feet down in to the ground. Last up we have a full spine stretch and activation movement called segmented cat camels. Focus on moving each individual vertebrae in your back, making a wave of motion up and then a wave of motion back down.

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Shoulders & Ankles: April 25

Keep staying consistent, 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 high five!

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!

Flow: April 24

Being able to move well is a human right. We are all born with different bodies which dictate to a certain extent how we will be able to move. Some have amazing genetics and others not as amazing. No matter what genetic make up you possess, you can always continue to strive to move YOUR best. This is not something that happens by accident or with magic, it is earned. You guys are earning it today!

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

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!

Hips and Shoulders (Recovery): April23

It’s Saturday, and it’s time to get your recovery on. Recovery routines dial down the intensity, while still giving your joints exactly what they need. Have fun and a great Saturday!

Equipment Needed: 1) Mobility Ball 2) Padded Mat (Optional). Today we are working on the flexibility, stability, and mobility of your hips, back, and shoulders.

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

Full Body: April 22

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. Have fun!

Flow: April 21

Yes it is here, a Flow day! We’ve got a great one here, with multiple different options based on your current mobility level. Have fun!

Equipment Needed: 1) Padded Mat. Today we are working on the flexibility, stability, and mobility of your entire body!

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

Hips and Upper Body: April 20

Ahhhh yeah, another awesome Movement Vault routine to get your body primed up for everything you want to accomplish today. The sitting splits aka straddle position is a great position to work from and that is exactly what we will be doing today. And remember you get what you put in. It’s time to give it ultimate effort. Have fun!

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working from the sitting splits aka straddle position. We are working on the flexibility, mobility, and stability of the hips, and core. The key with working from this position is to keep your core engaged throughout the entire routine. From here you can explore all of the different ranges of motion in each variation. This is a very bang for the buck routine. Get in, get mobile, and get out. Have fun!

Let us know how you liked this routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a high five. Have fun!

Shoulder and Upper Back: April 19

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.

Hips and Ankles: April 18

Equipment needed: 1. Foam roller or kettle bell. If you don’t have either you can substitute a mobility and something to put the ball on top of such as a box or stack of books. 2. Padded Mat (optional). Today, we are targeting the all mighty adductor muscles. If you did a lot of cossack squats yesterday, your adductors will be sore and tight like mine were today! We are working on the flexibility, mobility, and stability of the hips and ankles.

We are starting off with a muscle/fascia release for your adductor muscles, which are located on your inner thigh/groin area. Next we are moving on to an end-range stretch isometric technique for these same muscles. Once maximally stretched out, your goal is to contract your muscles on both sides of your hips. Finally we are working on an ankle full range of motion activation movement. The goal is to activate all of the muscles around your ankle and to bring your ankle though it’s full range of motion. Really push this one. If you cramp, shake it off, pause the video, and get right back into it. Don’t fear the cramp.

You are crushing it! Nice work today. I’m sending you the biggest high five.

Flow: April 17

Sunday’s are for laundry, slow driving and of course Movement Vault Flow’s. Amazing job showing up today to give your body and joints exactly what they need to thrive. Have fun!

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

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

Full Body (70 min): April 16

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing, playing with your kids…and the list goes on…and tag us @movementvault.

We’ve got a long format Movement vault Routine today! Just what the Doctor ordered.

Equipment needed: 1. Mobility Ball or Lacrosse Ball. 2. Padded Mat. Today is a long format Movement Vault routine. It’s 70 minutes long and hits every area of your body. We filmed this in NYC, at EVF Performance / CrossFit Upper East Side and had a great time! We are starting off with 3 different muscle/fascia release techniques and then move on to a plethora of different stretches, and activation movements. If you don’t have time for the entire routine, no worries, just do a piece of it and save it for later.

Back, Shoulders and Hips (MV-Mini): April 15

Fri-Yay here we go! We have a Movement Vault Mini Routine to get you in and out so that you can enjoy your Friday. If you want a longer routine, Pause the video at the end of each movement and perform for an extra 3-4 minutes per movement. Have fun!

Equipment needed: 1) Padded mat. Today we are working on the mobility, stability, and flexibility of your hips, shoulders, and back.

Today’s routine works from the sitting splits aka straddle position. Aim to keep your legs straight and as far away from each other as possible. You also want to keep both of your butt bones down on the ground the entire time. Keeping your midsection core muscles engaged by pulling your rib cage downward will help you stay stable and help you maintain a straight back.

We are starting off with an active stretch and muscle activation movement that targets your hips, low back, and shoulders. Think about making a “c” shape on one side of your body while contracting the muscles on the side of your midsection. The other side of your body will be being stretched out. Next we have a shoulder and shoulder blade active stretch and muscle activation technique. Focus on spreading your shoulder blades as far apart as possible in one direction and then squeezing them together as much as possible in the other. We are finishing up with an end-range stretch isometric active stretch for your inner thigh adductor muscles. Try to spread your legs as far away as possible before contracting your inner thigh muscles that are being stretched out.