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Flow: September 3

You can’t spell AMAZING without F-L-O-W! Well, actually you can, but you will always feel much more amazing after your Thursday flow routine.

🚨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 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.

Side Body & Shoulders: September 2

🚨Shirt Giveaway! We want to see you guys doing your MV routines where ever you perform them. 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.

You are crushing it! You are getting better everyday that you login and perform your Movement Vault routine. My goal when creating Movement Vault was to rid the world of as many injuries and pain as possible, while helping the world perform at the highest level. The beautiful thing is that you can get both but doing one thing. We do what we do for you and couldn’t do it without you!

Equipment needed: 1. Foam Roller. Today is all about the muscles that are located on the side of your upper body! This is also a great low back and upper body routine. We are working on the flexibility, mobility, and stability of your lateral body.

We are staring off with a muscle/fascia release for the muscles located on the side of your upper body. These muscles include your obliques, quadratus lumborum, lats, and posterior rotator cuff muscles. Next we are working on side bend stretch holds. These aren’t your grandma’s side bend holds. Focus on squeezing the muscles on one side of your body as you stretch out the muscles on the other side of your body. Keep your arm punching up and over. We are then working on one of the best shoulder range-of-motion and activation movements you can do. Focus on slow and controlled movement. You want to keep your shoulder blades aka scapulae engaged the entire time and move through your absolute full range of motion. We are finishing up with a great activation and stretch for all of the muscles around your low back. Focus on activating all of your core muscles as you move through your full range of motion.

The biggest hurdle to success is consistency. Stay consistent and your body will thank you for it!

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 some ❤️. Get it guys!

Upper Back & Shoulders: September 1

🚨Shirt Giveaway! We want to see you guys doing your MV routines at home, gym, or wherever you do your routines. 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 week 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. 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. Get it guys!

Hips, Shoulders & Low Back: August 31

Free Movement Vault T-shirt or Racerback Tank Giveaway! We are giving away a free Movement Vault shirt or tank every week to one person chosen at random. All you have to do is post a picture or video of you doing Movement Vault or something Movement Vault is helping you do better on your instagram, facebook, or twitter along with a caption telling why you do Movement Vault and how Movement Vault is helping you decrease pain, prevent injury, increase your flexibility and mobility, or increase your performance. And tag us @movementvault. Look out for a message/comment from us when you win!

Equipment needed: 1. Mobility ball or lacrosse ball. If you don’t have one handy, you can use a foam roller. 2. Padded Mat (optional). Today is a glute focused day, which are your butt muscles. These muscles can get tight and/or “weak” due in part to spending too much time sitting.

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and low back. We are starting out with a muscle/fascia release for your glute muscles and external rotator muscles of your hip including your piriformis. We are then moving on to an active stretch technique for your glutes called end-range stretch isometrics. Focus on brining your leg as close to your chest as possible before adding in the active muscle contraction. We are finishing up with an activation movement for your shoulder and low back. Try to lift your chest and shoulder as far off of the ground as possible. Remember to keep breathing throughout this routine. Have fun guys!

Flow: August 30

Movement Vault…..we do a body good! It’s time to give your joints the nutrition they need through moving them through their full range of motion. Let’s go!

Equipment needed: 1. Padded mat. Today is a 90/90 focused 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. Get it guys!

Shoulders & Ankles: August 29

Let’s give your shoulder rotator cuff muscles some love today. Tight shoulder rotator cuff muscles will dramatically limit your shoulder flexion overhead movement. You will most certainly feel a difference after today’s routine.

Keep staying consistent guys, 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 comment and some ❤️.

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!

Back & Hips: August 28

It’s time to perform your low back maintenance. Your “check low back” light is on, it’s time to fix it.

Did you know that virtually all low back pain can be avoided? It’s true. Lack of movement, tight muscles and joints, and muscle and joint compensations are the cause of all most all back injuries outside of traumatic injuries and extreme genetic predisposition. And guess what? You are going to be performing low back and hamstring preventative maintenance so that you are not one of those that have to suffer from low back pain. And if you are already experiencing low back pain, we are going to help you alleviate your pain and improve your movement.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine if you have a tight or painful low back, or just want to avoid back pain/injury in the future. We are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia for your quadratus lomborum and oblique muscles, which are commonly tight muscles around your low back. Next we are working on side bend hold activations. The key to this movement is to squeeze and activate all of the muscles on the side of your upper body. Think about bringing your hips to your shoulder. Next we are working on segmented cat camels. The goal of this movement is to activate all of the muscles that move and support your back. Think about making a slow wave of movement up and then down your spine, one vertebrae at a time. We are finishing up with a hamstring end-range stretch isometric technique. The key with this movement is to stretch out your hamstring as far as possible, and then activate and contract them.

Your back is ready for all of the salsa dancing, deadlifts, BJJ, playing with your kids, or whatever else you want to do. Keep it up guys!

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!

Flow: August 27

You know that feeling when you get done with your Movement Vault flow? Your joints feel like joints again, and your body moves like you know it should. Oh and I forgot to mention you feel like you can do anything and everything. Yep, you are going to feel that way in about 15 minutes. Have fun!

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 & Ankles: August 26

It’s a hip flexor focused day! Everyone has a love-hate relationship with active hip flexor stretches. That is because you really need them! Your hip flexor muscles are one of those areas that can be very painful while in the stretch, but feels amazing afterward. Have fun!

Equipment needed: 1. Couch, Box, Bench, or Wall. Basically something to put your back leg against for a couch stretch rotation technique. 2. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a couch stretch end-range stretch activation technique to stretch out and activate your hip flexors. There are two options here: 1) Come up into a full lunge/half kneeling position. This can be difficult for a lot of people, so use the second option. 2) Leave your front knee on the ground. Your goal from here is to keep your abs engaged, and to not let your low back arch. Next rotate as much as possible to one side and then the other. Next we are working on an end-range stretch activation movement for your inner thigh muscles aka adductor muscles. The key with this one is to continue to drive your heel into the ground as you push your hips back. You are activating your adductor muscles, while you stretch them out. We are finishing up with an ankle end-range stretch isometric technique. This one will get your quads activating as well.

How good does it feel to feel good? You are getting better everyday! We love to hear from you guys. 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 & Upper Back: August 25

Let’s get your rotator cuff muscles moving optimally today. Your rotator muscles are located on the back of your shoulder blades and can be a center point for pain and injury. Your rotator cuff muscles are going to feel amazing after this routine!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). 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 your posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. 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 & Ankles: August 24

The bamboo that bends is harder to break than the oak that resists. It’s time to get mobile and strong.

Equipment needed: 1. If you struggle with getting in to the position shown above you will need a stretch strap, long band, towel, or belt to help you reach your back leg. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a stretch and activation technique called end-range stretch isometrics. As mentioned above, this can be a difficult position to get into, but no worries. Wrap a long band, stretch strap, belt, or towel around the front of your back ankle. Try to stretch out your hip flexors and quads as much as possible before contracting these muscles. Next we are working on improving your activation in the muscles on the back of your upper leg, specifically your glutes and hamstrings. Focus on contracting and squeezing these muscles as much as possible. Don’t fear the cramp. Cramps just mean that you need to work on that specific muscle. We are finishing up with an ankle stretch and activation movement to improve your ankle dorsiflexion. Again, try to stretch out these muscles as much as possible before contracting your muscles.

Let us know how your hips and ankles 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: August 23

Today’s routine is all about the flow! We will be moving through and exploring various movement patterns and ranges of motion. 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. Get it guys!