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Ankles & Feet: July 22

What rhymes with neat and literally supports your entire body? You guessed it, your feet! I have worked with more patients and athletes than I can count that had foot and/or ankle issues that eventually led to hip, knee, low back, and even shoulders issues. What I am trying to say is that your feet and ankles affect the entire rest of your body. When your feet and ankles don’t “work” properly, it causes compensations in other joints, eventually leading to pain and injury. This is why we always say, never skip feet day!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your ankles and feet. We are starting off with a muscle/ fascia release / joint mobilization for the front of your ankles. This one can be pretty uncomfortable. Apply as much pressure as you can tolerate. Next we are moving on to an end-range stretch isometric technique to stretch out and activate the muscles and fascia in the front of your ankles. Try to stretch out the front of your ankles as much as possible before starting the muscle contraction. This one can also be uncomfortable, but this is normal. We are finishing up with a stretch and muscle activation exercise for your feet. Really focus on contracting your toes muscles as much as possible, while moving your foot and ankle.

Let us know how your feet 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!

Hips & Back: July 21

You know those tight/weak muscles in your inner thigh? Yep, those are your adductor muscles. These muscles are commonly tight in males, and commonly weak in females. This is just generally speaking, as they can be tight and weak. Tight and weak adductors can cause issues with being able to squat correctly, and even knee pain and back pain. Let’s work on your adductor muscles today!

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!

Upper Back & Spine: July 20

I hope you had a great, relaxing weekend! It’s Monday and it’s time to get back after it. After all of that lounging, your upper back is due for a “tune-up.” We are going to improve your rounded up back in today’s routine. Get ready!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is all about getting your upper body moving well! We have some great activation in store for you. We are working on the flexibility, mobility, and stability of the spine, with a focus on your t-spine aka your upper back and shoulders.

We are starting off with a t-spine foam roll joint mobilization technique. This one is great for all of you that spend a lot of time sitting with a rounded upper back. This technique will help lessen the upper back rounding. We are then moving on to an activation movement for your entire spine. Do your best to focus on getting “in-touch” with all of these muscles that run up and down your spine. We are finishing up with back to back shoulder and t-spine activation movements. Put as much effort as you can in to these. You get out what you put into these sessions!

Remember guys consistency is key when it comes to moving better and increasing your mobility. 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: July 19

What do you get when you mix equal amounts of feeling awesome and performing at your best? That’s easy, Movement Vault! Have fun with today’s flow, it’s a good one!

Flow day to the rescue! 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. Get it guys!

Hips & Back: July 18

Today is an action packed routine that includes a lot of hip focused stretch and activation work. When your hips are happy, your low back and the rest of your body is happy. Your hips are going to feel amazing after today’s routine! We love to hear from you. Lets us know how you are feeling after today’s routine, tag us in a social media post @movementvault.

Today’s routine is a great routine that hits a lot in a short amount of time. We will get your hamstrings, glutes, hip external and internal rotators, as well as your entire spine moving and feeling awesome!

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and back. We are starting off with a muscle/fascia release for your hamstrings. Next, we are moving on to end-range stretch isometrics for your hamstrings. The key with these are to push your hips back as far as possible to get into your maximal stretch before starting to contract these muscles. Next we have end-range stretch isometrics in a 90/90 position. Remember when you are folding over your front leg, keep your belly button pointed toward your ankle. We are finishing up with a movement that will activate all of your muscles that surround your spine and will stretch out every spinal vertebrae. The key is to move one spinal vertebrae at a time as if you are making a wave of motion up and down your back. Have fun guys!

Shoulders & Back: July 17

The Rhomboid muscles! This is one of those muscles that I am hard pressed to find someone that doesn’t have “knotted up” and tenderness in this area. Tight and tender rhomboids can limit your shoulder movement and mobility, specifically lifting your arm overhead, and punching your shoulder forward. Your shoulders are going to feel amazing after today’s routine.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got an action packed routine for you today! We are working on the flexibility, mobility, and stability of your shoulders and back.

We are starting off with a muscle/fascia release for your rhomboid muscles. These are the muscles in between your shoulder blade and spine. Explore around and find the areas that you need to spend time on. And remember the active punching portion is very important, punch to the sky. We are then working on shoulder end-range stretch isometrics to increase your overhead position. Make sure to stretch your shoulder out maximally without pain before you start the activation. We are finishing up with a stretch and activation movement for your low back and upper body. Focus on squeezing and activating all of the muscles on one side of your body as the other side stretched out.

You are getting better everyday! We love the social media love. 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: July 16

We’ve got a split stance standing flow today! This position can be challenging for your balance. It was designed to do be challenging. If you are struggling to maintain your balance, simply increase the distance (from left to right) between your two feet. This will increase your base of support. This is a good one, 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!

Ankles & Wrists: July 15

Today is all about dedicating time to the smaller joints that a lot of people neglect. These joints are your wrists and ankles. Every joint in your body matters, and when you have an issue in one of your smaller joints, it can then lead to issues in your bigger joints. Either way, pain and injury in any joint is not a good thing and can keep you on the sidelines in life. Let’s get after those wrists and ankles.

Equipment needed: 1. Padded Mat (optional). Today we are working on two joints that most people neglect. Not focusing enough on these two joints can lead to issues and compensations in other areas of the body. We are working on the flexibility, mobility, and stability of your wrists and ankles. The wrist portion is especially helpful for all of you that spend a lot of time typing on a keyboard everyday. I see way too many cases of carpal tunnel syndrome that could have been avoided.

We are starting off with ankle and wrist range of motion movement. The key is to try to move each of these joints through their maximal range of motion. This one is also great for working on coordination. Next we are working on an end-range stretch isometric technique for the front of your ankles. Your goal is to stretch out your ankles as much as possible and then contract them. We are finishing up with three different wrist activation and end-range stretch techniques. With the first, the key is to slowly lower the back of your hands to the ground using the muscles on the back of your wrists. With the last two, focus on maximally stretching out your wrist and then contracting your muscles, which will push your hands into the ground. If you have pain with any of the movements, don’t go as deep into the stretch. Have fun!

Shoulders: July 14

Tuesdays are for tight shoulders and some effective mobility action to get those tight shoulders feeling and moving amazing.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Let’s get your tight shoulders moving like they should. Spending a lot of time at your desk, at your computer, staring down at your phone, reading your book all contribute to tightness in the front of your shoulders, specifically in your pec muscles. Today’s routine focuses on your pec muscles specifically.

Today we are working on the flexibility, mobility, and stability of your shoulders. We have an effective 1-2 combo for you today. We are starting off with a muscle / fascia release for your pec muscles which are located on the front of your shoulders. We are finishing up with an end-range stretch isometrics technique to stretch out and activate your pec muscles. This is the most effective way to increase your mobility. Focus on getting as deep into the stretch as possible before starting your muscle activation. Have fun!

Hips, Shoulders & Ankles: July 13

It’s Monday, you know what that means. Another amazing week of giving your body exactly what it needs to feel and perform at your best. The human body is amazing and can take a lot of abuse, until it can’t. And when it can’t, you will find out very quickly. But this “can’t” situation is taken out of the equation because you are dedicating the small amount of time everyday to ensure your joints are effectively maintained. Like I always say, you’re body loves you for it!

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. Today’s routine is all about activation at your end-ranges of motion aka while being stretched out. We are starting off with a hip abductor and adductor stretch/ activation. Your abductors are the muscles on the outside of your hip such as your gluteus maximus and medius. You adductor are the muscles on the inside of your hip. We are then moving on to a movement that we performed a few days ago and are doing it again today because it is so effective at improving your core, shoulder, and back rotational activation. Really focus on lifting your chest and shoulder as high as possible. Finally we are finishing up with an ankle end-range stretch isometric technique. This one is all about activating all of the muscles on the front of your ankle.

Let us know how you feel after today’s 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!

Flow: July 12

Random Conversation: Person 1: “Do you need anything when I run to the store? Person 2: Yeah, can you pick me up a Flow routine? Person 1: C’mon, everyone knows you don’t even need to go the store for flows anymore. Movement Vault has the best flow routines, and the best part is you don’t even need to leave the house to do them. Person 2: Cool! Well in that case, I’ll take a few avocados. Try to make sure they haven’t been picked up and squeezed by 10 people. I’m going to try out a Movement Vault Flow routine while you are gone. Person 1: You are going to love them! See you in a few.”

We’ve got an effective, jam packed Flow day 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!

Full Body (70 minute): July 11

We’ve got an extended, action packed routine today. This is a live Movement Vault Class we taught at CrossFit Queens in Queens, NYC before the pandemic happened. Don’t be intimidated by the length of the routine. If you don’t have time to finish the entire routine, just do a small portion and save the rest for later. Who doesn’t like leftovers!

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 some ❤️. Get it guys!