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Hips & Ankles: August 22

The almighty hip flexors. They can be the epicenter of high performance if your hips are moving well, but can also be the culprit of many issues including low back pain. Let’s get your hip flexors moving the way they should be moving.

Equipment needed: 1. Foam roller, or mobility ball or 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!

Upper Back, Shoulders, & Hips: August 21

Having a well moving upper back aka t-spine feels amazing. Not only does it feel it amazing, it also improves your performance with anything shoulder related. When your upper back is rounded and tight, there is literally no way possible to have great shoulder mobility because your shoulder is “stuck” forward in a sub-optimal position. We are going to improve your upper back mobility in today’s routine.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Your body needs today’s routine! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, shoulders, and hips.

We are starting off with an upper back joint mobilization that will help improve your t-spine extension. This means we are reversing that rounded upper back! This is a great movement for all of you that have to sit in a chair most of your day. Focus on squeezing your upper back muscles that are in contact with the foam roller. Another important key is to keep your abs engaged and to not let your low back arch. Next we are working on a shoulder end-range of motion activation movement. Focus on reaching back as far as you can. You get what you put into this one. The more effort the better. We are finishing up with a hip flexor and glut stretch and activation technique. Keep your core engaged, while you contract the front of your hips and then your glut.

You are crushing it! Have you been staying consistent? If yes, high five. If not, no worries. Everyday is a new day to start over and make the commitment to consistency to give your body what it needs.

We love to see you doing your Movement Vault routine, wherever you are in the world. Post a pic/video to Facebook or on to your Instagram story or feed and tag us in it @movementvault. We’ll send you some feedback and some ❤️. Get it guys!

Flow: August 20

Did somebody say Flow day? It’s time to make some shapes, move your body, and explore different ranges of motion.

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

Ankles & Hips: August 19

Movement Vault…..we will help you do it! What is it? IT is everything. What do you want to do, we will help you improve your body so that you can do IT better.

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 hips. We are starting off with a muscle / fascia release technique for the front of your lower leg and ankle. The muscle that we are targeting is called your tibialis anterior. Next we are working on an end-range stretch isometric technique that will open up and activate the front of your ankles. Pro Tip: opening up the front of your ankles can actually lead to an increase in the back of your ankle mobility, which is known as dorsiflexion. We are finishing up with an ankle and hip stretch and activation. Focus on kicking your back leg into the ground as you straighten your knee. You should feel this in the front of your back hip and ankle.

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 ❤️. Get it guys!

Shoulders & Hips: August 18

It’s time to open up the front of your shoulders and chest. When the front of your shoulders are tight, your shoulders get pulled forward, which limits your shoulder mobility, specifically your overhead mobilty. What contributes to the front of your shoulders getting tight? Answer: Sitting at your computer / desk for long periods of time. We are going to fix those tight shoulders today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is going to open open the front of your shoulders, specifically your pec muscles and activate your hips! We are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release technique for your pectoralis muscles, which are the muscles located on the front of your chest. We are then stretching out and activating this same area with an end-range stretch isometric technique. Try to get as deep into the stretch as possible before activating your muscles by pushing into the ground and then pulling away the ground. We are finishing up with an effective hip activation and range of motion movement. If it is difficult for you to perform with a straight leg, try to perform it with a bent knee. Make sure to keep your abs engaged, which will minimize the movement in your low back. Also, try to bring your leg as far out to the side as possible. Have fun!

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!

Hips & Shoulders: August 17

It’s Monday, and you know what that means, another full week packed with mobility routines to help you improve the way you move and feel. Monday means you have a clean slate, and that anything is possible. Let’s take advantage and crush this week!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

You are now ready to take on the world and your workouts! We love to see you guys doing your Movement Vault. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a send you some feedback, and some ❤️. Get it guys!

Flow: August 16

Got Flow? Flow routines are just what your body needs. It’s time to stretch, activate, and explore new ranges of motion. Let’s find that flow state in today’s routine!

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!

Low Back: August 15

Movement Vault- We’ve got your back. That’s our motto we live by! But no really, we’ve got your back today. Today’s routine focuses on releasing the muscles around your low back and then stretching them out and activating them. You know the saying, no one was ever happy with an angry back. No one really said that, I just made it up, but it is the truth. I have helped rehab more low backs than I can count. The key is to prevent a low back injury/pain from ever occurring. We are going to do that today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, or bench, or couch, or something to put your feet up on while laying on your back. 3. Padded Mat (optional). This is a great routine if you are dealing with low back pain and/or a tight back.

We are starting off with a muscle/fascia release for your low back, specifically your quadratus lumborum aka your QL. This is a commonly tight muscle in a lot of people today due to all of the time most people spend sitting. Next we are working on to a stretch and activation movement for the muscles/fascia on the side of your body/low back. Focus on activating your muscles on one side of your body, while you stretch out the muscles on the other side of your body. We are then moving on to a low back/pelvis activation and range of motion technique. Focus on flexing just your pelvis and low back and then reversing this spinal curve. We are finishing up with spinal circles, which will activate all of the muscles around your spine.

How does your low back feel after this routine? We’d love to hear from you. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault and tell us how much better your low back is feeling or what you are able to do better after this routine. We’ll send you a comment and some ❤️. Get it guys!

Hips & Ankles: August 14

Today is a great day for all of you out there that like to squat! This could mean squatting with weight on your back or in front of you, a body weight squat, sitting on the Sqautty Potty, playing with your kids, doing yard work, working in the garden, and the list goes on. The squat, whether performed in or outside of the gym is one of the most functional human movements there is. We are going to improve your hip and ankle mobility today which will improve your squat mobility. You now know Squat!

Equipment needed: 1. Padded Mat. It’s time to get your hips moving and grooving! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch isometric technique for your hip external rotator muscles. These muscles include your gluts, and your piriformis. Tight muscles in this area can contribute to low back pain. We are then moving on to a full-range of motion hip activation movement. Your goal is to bring your hip through it’s absolute full range of motion. If you have any pain anywhere in the movement, avoid this range, and only move through the pain-free range. We are finishing up with an end-range stretch isometric technique to increase the mobility in the front of your ankles, and ankle plantar flexion.

You guys are crushing it! Keep it up. Everyday counts. We love to see you guys doing your MV. And big thanks for helping us spread the word! 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: August 13

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!

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, Upper Back & Wrists: August 12

When do you perform your Movement Vault routine? Hit us up and let us know on social media @movementvault? I personally have 2 mobility sessions per day, one in the AM after breathe work and mediation, and another pre-workout. You will reap the benefits of our program anytime you do them. If you are going to workout, perform our routines pre-workout vs after your workout if possible.

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back and wrists.

We are starting off with an end-range stretch isometric technique for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

Keep crushing it guys, your body loves you for it. 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: August 11

We’ve got another routine from deep within the Vault! This routine is all about your inner thighs/groin muscles, which are known as your adductor muscles. These are the same muscles that restrict you from spreading your legs/knees apart during a squat or the splits. We’ve got a great 1-2 punch routine for these muscles today!

Equipment needed: 1. Kettlebell or Foam Roller. 2. A PVC Pipe, or Broom Stick, or Chair, or basically something to hold on to like I am doing in the above image. 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips, specifically your adductor muscles.

We are starting off with a muscle/fascia release using either a foam roller or kettlebell to release your adductor/inner thigh muscles. We are finishing up with an end-range stretch isometric technique that targets these same muscles. The key with this technique is to first stretch these muscles out as far as possible, and then contract them. This is an active stretch that increases your strength in your end-range of motion. This is the most effective way to open up your range of motion!

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 🤙 and some ❤️. Get it guys!