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Ankles, Hips, & Back: 1-06

Thanks for helping us spread the word 😄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. We’ll comment with feedback and send you a 🤙and some ❤️.

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!

Full Body (70 min routine): 1-05

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.

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.

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!

Hips, Back, & Shoulders: 1-04

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

We love to see you guys doing your Movement Vault routines wherever you are in the world. Post a pic or video of you doing this routine on to Facebook or 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: 1-03

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

You are now that much more awesome after performing this routine. Check in with yourself. How much better are you feeling? How much better are you moving? You are giving your body exactly what it needs!

We love to see you guys doing your Movement Vault routines! 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 & T-Spine: 1-02

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…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun guys!

Full Body: 01-01

🎆Happy New Year! The entire Movement Vault team is wishing you a year full of of feeling and performing amazing. You know the saying new year, new you. We like to say that every morning the ball drops. You have the ability to make changes every morning and every day. You can do it. Consistency is key!

🐶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…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of your entire body. Each movement today is all about range of motion and activation. You goal is to put as much focus and concentration with each movement. Try to take each of your joints through it’s absolute full range of motion. If you have pain in a specific range of motion, you should avoid this range, and just move through your pain free range.

Get it guys!

Feet & Ankles: 12-31

You are going to need this foot and ankle maintenance for all of the walking and standing you are going to be doing tonight waiting for midnight to hit!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got new for you, they may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome! 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 & Ankles: 12-30

💡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…and the list goes on…and tag us @movementvault.

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: 12-29

Flow days are exactly what your body needs! We’ve got some great movements in store for you today. 🦋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 & Hips: 12-28

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…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Padded Mat. We have some great end-range stretch activation today! Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting off with an end-range stretch isometric to stretch out and activate the front of your shoulders and to increase shoulder extension. We are then working on a shoulder internal and external rotation activation movement. This will get all of your shoulders muscles firing. If you have any pain in these ranges of motion, go around the painful range, and stick to the pain-free range. We are finally finishing up with an end-range stretch isometrics technique for your adductors aka your inner thigh muscles. If you have any knee pain in this position, vary the angle that your knees are bent. Try for a little less or more knee bend.

You guys are crushing, we see you out there! 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: 12-27

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…and the list goes on…and tag us @movementvault.

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!

Flow: 12-26

Thanks for helping us spread the word 💪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…and the list goes on…and tag us @movementvault. 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!