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Flow: May 8

High five for making time for your joints and your body today! You are going to get 10x the benefits in the next 15 minutes than you would spending those 15 minutes doing most other things. Stay focused and have fun!

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

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Full Body (30 min): May 7

Equipment needed: 1. Padded Mat (optional). We have a longer full body routine today that is about 30 minutes long. Today we are working on the flexibility, mobility, and stability of every major joint in your body.

Every movement today is all about taking each of your joints through their full range of motion. When you do this you activate every muscle around every joint. The key is slow, and controlled movement. You want to connect with all of the muscles that are creating the individual movement. “Put your brain” in these muscles. It is really easy to go through the motions with these, no pun intended. Put in as much effort as you can. If you have pain anywhere in the range of motion, avoid the painful range and only move through your pain-free range of motion. These movements are gold!

Hips, Back & Shoulders (MV-Mini): May 6

We’ve got a solid 7-minute Movement Vault Routine for you today. I’m going to keep it short and to the point, just like this routine is.

Equipment Needed: 1) Padded Mat. We are working on the flexibility, mobility, and stability of your back, shoulders, and hips.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault.

Flow: May 5

I want to give you a huge high five today for making it back for another routine packed with joint optimization stretching and activation. I know I say it often, but I truly can’t stress it enough. The 10-20 minutes that you are putting in everyday is crucial to your performance and the longevity of your body.

I talk to way too many people that say that “this is joint is tight”, “this muscle hurts”, or “I woke up and this part of my body hurts.” I do feel bad for them as I don’t anyone to feel limited or be in any kind of discomfort. I then ask, well what have you been doing to care for your body and joints on a routine basis? (in the form of effective joint maintenance -I don’t say that part though) Most of the time they say “nothing.” Part of the problem is that they don’t realize that they need to be proactive with their joint and body health. To me, this is obvious, but to a lot of people, this has never crossed their mind in their 20, 30, 40, 50, 60+ years. I then explain the importance of all of this awesome stuff we do in Movement Vault. Long story short: You get it, and your body rewards you for it. Have fun today!

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

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips, Low Back & Shoulders: May 4

Welcome back! Wednesday recovery day. We’ve got a full body recovery day for you. Movement Vault recovery routines dial back the intensity a few notches. Our recovery routines are perfect for anytime you need to get in an effective mobility routine whether pre or post workout, or anytime you you want to give your body and joints exactly what they need. Have fun!

Equipment: 1) Padded Mat. Today is a full body recovery routine!

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips & Shoulders: May 3

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glutes and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We’ll send you a high five and comment. Have fun!

Neck & Shoulders: May 2

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.

Let us know how your neck and shoulders feel after today’s routine. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a high five. Have fun!

Flow: May 1

Did somebody say Sunday Funday Flowday? Yes we did! Remember in order to be your best, and feel your best, you need to take care of yourself. Yep that means you need to take care of you!

Self care is critical in this pursuit. Including healthy habits into your routine will help you become a partner; mom/dad/brother/sister; better employee, boss, or owner; and better just about everything. Self care time takes discipline and motivation. It can also seem selfish at times especially if you have a family, etc.

I can tell you that in almost every situation 1) you do have time for self care when utilizing best practices 2) self care will always improve your life and those closest to you. Incorporating an effective body maintenance program like Movement Vault is one of the healthiest habits you can incorporate into your self-care regime. Give yourself a lot of credit it for showing up today. Now it’s time to give your body and joints what they need. Have fun!

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

We love to hear from you! Tell us how Movement Vault is helping you. Hit us up on Instagram, Facebook, or Twitter @movementvault

Back & Hips: April 30

Let us know how your back feels after today’s routine. Bonus points if you post on to your facebook, Instagram story or feed and tag us in it @movementvault. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.

Shoulders, Upper Back & Hips: April 29

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your glutes, core stabilizing muscles, lower traps and posterior shoulder muscles firing.

Have fun out there with your new found mobility! Social media thought of the day: Why do you work on your flexibility and mobility? We’d love to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault.

Flow: April 28

Flow into Thursday like BAM! We have a joint mobilizing, stretching, and activating flow routine for you today. Moving in various planes of motion and ranges of motion often is the key and we are going to do just that today. Have fun!

Equipment Needed: 1) Padded Mat. We are working on the flexibility, mobility, and stability of your entire body.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips & Back: April 27

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. Make sure to keep your abs / core muscles contracted the entire time. Your low back should not arch. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up!