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Back & Hips: 5-21

Equipment needed: 1. Mobility Ball or lacrosse ball. 2. Padded Mat (optional) Today’s routine is great for those that have a tight and/or painful low back. Today we are working on the flexibility, mobility, and stability of the low back and hips. We are starting with a muscle/fascia release for the quadratus lumborum, which is a commonly tight muscle for those dealing with low back pain. We are then moving on to a stretch/activation movement for each side of your low back. Make sure you are squeezing on one side and stretching the other. Finally we are going to get your hip activating and moving like it should!

Let us know how your back feels 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!

Hips & Shoulders: 5-20

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your hips specifically external rotation and your shoulders and core muscles. We are starting off with a muscle/fascia release for the hip external rotators including your piriformis and gluteal muscles. We are then opening up your hip external rotation further by working on end-range stretch isometrics. Finally we are finishing up with a great activation movement for your shoulders and core musculature.

Are there specific features you would love to see us include in our app/ new website? Are their specific routines you would love for us to add? Let us know by contacting us via the online chat, instagram DM @movementvault, or you can contact Dr. Grayson Wickham directly at grayson@movementvault.com. We love to hear from you guys! Have fun!

Flow: 5-19

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!

Spine & Shoulders: 5-18

Equipment needed: 1. Padded Mat (optional). Today we are focusing on your entire spine and shoulders, specifically your scapula aka shoulder blade stabilizer muscles. We are starting out with segmented cat-camels, a movement that will help you engage all of the muscles that move each vertebrae of your spine. We are then working on a t-spine rotation stretch and activation movement. Finally, we are finishing up with a movement to get your shoulders stable and mobile.

Let us know how your 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 🤙and some ❤️. Get it guys!

Anterior Chain: 5-17

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, Couch, Bench or Wall. Basically something to put your back leg up against for the couch stretch variation. Today we are working on the flexibility, mobility, and stability of your anterior chain aka the muscles and fascia located on the front of your body including your quads, hip flexors, and ab musculature. We are starting off with a muscle/fascia release using a foam roller for your ab muscles/fascia and all of the soft tissue that is located on the front of your torso. This can feel a little weird, but relax and sink into it as much as possible. We are then moving on to an ab stretch and breathing technique. Finally, we are finishing up an end-range stretch for your quads and hip flexors.

Let us know how you are liking the routines! 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: 5-16

Thursday flows be like 🌊.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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Lateral Body: 5-15

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). This is a great routine for those with tight backs or who are dealing with back pain. Today we are working on the flexibility, mobility, and stability of the lateral body aka all of the muscles and fascia that are located on the side of your upper body including your quadratus lumborum, obliques, and lats. We are starting off with a muscle/fascia release for the muscles previously mentioned. We are then working on a stretch that will hit the muscles and fascia from your outer knee to your rib cage. We are finishing up with side bend hold activation to stretch and activate.

We love to hear from you! Let us know how your back feels 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!

Hip, Back & Ankles: 5-14

Equipment needed: 1. Padded Mat (optional). A little bit of everything today! We are working on the flexibility, mobility, and stability of the hips, back, and ankles. First off we are starting with a hip activation movement. We are then moving on to a movement to activate and stretch all of the muscles that connect in to your spine. Finally, we are finishing up with a great activation and stretch technique for the front of your ankles aka plantar flexion.

We’ll repost you! Let us know how you 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!

Shoulders & Wrists: 5-13

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Lets get those scapulae aka shoulder blades moving! Today we are working on the flexibility, mobility, and stability of the shoulders and wrists. We are starting out with a fascia/muscle release for your rhomboid muscles which are the muscles located between your shoulder blades and spine. We are then moving on to 2 different scapula and shoulder range of motion and activation movements. Finally, we are finishing up with an end-range stretch isometric technique to increase your wrist extension.

Let us know how your shoulders and wrists are feeling 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: 5-12

Happy Mother’s Day to all of the moms out there! Bonus points if you do this routine with your mom! 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: 5-11

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and t-spine aka your upper back. Today is a great routine for all of you desk athletes! We are starting out with a muscle/fascia release for the pec muscles, which are your chest muscles. We are then working on end-range stretch isometrics for these same muscles. Finally, we are finishing up with an upper back stretch/activation movement.

Let us know how your shoulders and t-spine feel feel 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!

Ankles & Hips: 5-10

Equipment needed: 1. Padded Mat (optional). We have a routine on the longer side today coming in at about 20 minutes. Today we are working on the flexibility, mobility, and stability of the ankles and hips. We are starting off with a self muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus muscles. You will be using your thumbs for this technique. We are following that up with 2 ankle stretch and range of motion movements. Finally we are finishing up with a hip move that will get all of the muscles around your hips firing including your 🍑.

We love to hear from you guys! Let us know how your ankles and hips 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!