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Full Body (70 min): October 25

Extra credit time! We’ve got a long form Movement Vault routine for you today. Don’t worry, we filmed this before the pandemic. We are hoping we can film more live larger group classes soon. Let’s get our body moving and kick Covid in the a**!

We are switching it up today. We have a long form routine we taught live at CrossFit Queens. This routine is just over 60 minutes long. We’ve got a lot of greatness packed into this one. Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of almost every area of your body.

We are starting off with three different muscles/fascia releases for your hips and shoulders. The muscle releases are targeting your gluts, rhomboids, and pecs. We are then moving on to 90/90 end-range stretch isometrics to improve your hip internal and external rotation. Next we are working on 90/90 transitions. We then have segmented cat camels to activate your entire back. We are following this with y’s, t’s and i holds super-setted with an upper back aka t-spine stretch and activation movement. Finally we are finishing up with a flow that is focused on your lower body.

Let us know how you liked this long routine. Do you want more of them? Contact me at grayson@movementvault.com and let me know.

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: October 24

The 90/90 is one of the most effective positions to work from to improve your hip internal and external rotation mobility. For that reason we are spending a lot of time in the 90/90 today. While in this position make sure to keep your core muscles engaged while you drive both knees and ankles into the mat.

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

Your body loves you for giving it exactly what it needs. Have fun!

Shoulders & Wrists: October 23

Welcome to Movement Vault, we have your reservation. Your mat is right over here. The special today is optimizing your rhomboids, and wrist muscles. We are serving you up only the most effective techniques!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We are getting after those “knots” between your shoulder blades today as well as getting your shoulders and wrists moving well. We are working on the flexibility, mobility, and stability of the shoulders and wrists.

We are starting out with a muscle/fascia release technique for your rhomboid muscles, which are the muscles located between your shoulder blades. This a commonly weak and over-activated muscle group that can be painful and have all kinds of “knots” in them. We are then moving on to two different shoulder blade aka scapulae and shoulder range of motion and activation movements. The key with these is to utilize as much range of motion as you possibly can. It is very easy to “go through the motions” with these. Don’t do it. Put in the effort and make these count. If you have any pain in any of the range of motion, stay out of the painful range and just move in the pain-free range. We are finishing up with wrist end-range stretch isometrics to stretch out and activate your wrist flexors.

Your body thanks you for being consistent! We love the social media love. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment, a � and some ❤️. Get it guys!

Flow: October 22

The real question is: Can you stand the flow? Well, today’s routine is a standing flow day! It is important to move your body in every range of motion and every position. That is why it is good to get up off of the mat from time to time and perform a standing flow.

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!

Hips & Back: October 21

Did you know that knee pain and low back pain have something in common? Both have a strong hip mobility connection. When it comes to knee pain, your knee is almost never at fault. Your knee typically gets stressed out due to lack of hip and/or ankle mobility. Your low back gets stressed by not having adequate hip mobility. Moral of the story, your hip mobility is very important. We are going to ensure that your hip mobility is where it needs to be and should be with today’s routine.

Equipment needed: 1. Padded Mat. A jam packed 15-minutes of mobility gold today! We are working on the flexibility, mobility, and stability of your hips and spine.

We are starting off with an end-range stretch isometric technique for your adductor muscles. These are the muscles that are located on the inside of your thigh. The key with this one is to stretch out this area first and then activate these muscles. We are then working on a range of motion and stretch movement for your entire body, with an emphasis on your back. We are then finishing up with a movement we call aqua mans. This one is all about activation. Focus on contracting and moving all of the muscles around your low back as much as you can.

Continue putting in the work guys! You are getting better everyday. We love seeing you guys doing MV where ever you are at in the world. 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!

Feet & Ankles: October 20

You know what part of your body can’t stand when you don’t take care of it? Your feet! PT jokes….I know that was too much. Really though, your feet are the foundational pillars that support your every step. Treat your feet well by giving them the techniques you are about to perform in this routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know that you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got news 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!

Ankles, Hips & Back: October 19

This routine packs a lot of punch in a short period of time. It’s a great routine to perform anytime and especially good to get you ready for a lower body workout day specifically including squats.

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!

Flow: October 18

It’s Sunday, so you know what that means. It’s fun day flow day! We’ve got a lot of range of motion exploration in store for you to day. Have fun and have happy Sunday!

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!

Shoulders & Hips: October 17

Shoulders and Hips two days in a row? Yes! Your body needs it, trust me. Although we are targeting both areas two days in a row, we are targeting both joints in different ways and stretching out and activating each in various ways. Take a mental note how awesome you feel after today’s routine. Have fun!

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!

Shoulders & Hips: October 16

When you are pain free, everything is better! I talk to people all the time that say “I’ve had this ______ pain for years. It’s just the way it is and the will it will be.” And then I ask, “what have you tried to help your pain?” Most of the time they tell me “not much” or describe some cookie cutter stretches or exercises. I then explain that they do not need to live life this way and that their performance in their day to day life and in the gym, if they workout, can be so much better. The best part is that most of the time the answer to fix the pain/issue is the same thing that can help prevent it from coming back or ever occurring in the first place.

Equipment needed: 1. Padded Mat. We’ve got a great 1-2 combo for you! Today we are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, lats, and rotator cuff muscles. The key is to get as deep into the stretch as possible and then start to activate your muscles. Really put the effort and focus into these as they are highly effective. Next we are finishing with an end-range stretch isometric technique for your adductor muscles, which are located on the inner area on your upper leg aka your groin area. Make sure you are keeping your knee straight on the leg you are stretching out and then push your hips back. Focus on keeping a relatively neutral spine with this one.

Say hello to your new found mobility. Doesn’t it feel good to finally be making progress. We pride ourselves on giving you the most effective techniques out there. Thanks for helping us spread the word! Post a pic/video on your 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!

Flow: October 15

Triple 7’s! Your body just hit the jackpot. Giving your body what it needs feels like winning the lottery each and every day. Have fun!
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 & Wrists: October 14

Everyone likes to flex right? But what happens when your hip flexors like to flex too much aka get tight? They can cause knee and low back pain for numerous reasons. Today we are going to improve your Notorious F.L.E.X. aka hip flexors.

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting off with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

Your hips love you! Let us know how your hips feel after todays routine. 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!