Squat Archives | Movement Vault

Diaphragm & Hip Flexors: 1-25

🚨Free Movement Vault T-shirt or Racerback Tank Giveaway! We are giving away a free Movement Vault shirt or tank every week to one person chosen at random. All you have to do is post a picture or video of you doing Movement Vault or something Movement Vault is helping you do better on your instagram, facebook, or twitter along with a caption telling why you do Movement Vault and how Movement Vault is helping you decrease pain, prevent injury, increase your flexibility and mobility, or increase your performance. And tag us @movementvault. Look out for a message/comment from us when you win!

Equipment needed: 1. Foam Roller. 2. Padded Mat. 3. Box, bench, couch, or wall to put your back leg against for couch stretch rotations. Today is all about the muscles and fascia that are located in the front of your lower and upper body including your hip flexors, quads, and abdominal muscles aka your anterior chain.

We are working on the flexibility, mobility, and stability of these areas. We are starting off with a muscle/fascia release for your abdominal area, as well as your diaphragm. This technique has so many benefits, and can feel “weird” if you have never done it before. Take it slow and gently sink into the foam roller. We are then moving on to a stretch for this area that incorporates deep breathing. The key is to breathe in and let your belly expand. We are finishing up with couch stretch rotational holds. This is an amazing active stretch for your hip flexors. Make sure to keep your abs engaged and to not over extend your low back.

Have fun!

Flow: 1-30

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 & Back: 1-24

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! Keep it up.

Flow: 1-23

We have an awesome Flow day for you today. This flow is all about the 90/90 and Z-sit position. Pure 🤙Equipment needed: 1. Padded mat. 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!

Upper Back and Shoulders: 1-22

Equipment needed: 1. Padded Mat (optional). Let’s get your spine moving like it should be moving! Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a movement to get every muscle in and around your spine moving well and activating properly. The key with this movement is to focus and put your “brain” in to each one of these small muscles that attach into your spine. We are then working on a movement to stretch out and activate your t-spine rotation. Your goal is to rotate as much as possible, while continually trying to push further. Try not to just “hang” out in this position, make it active. We are finishing up with one of our favorite movements for the shoulders, called reverse snow angels. Your goal with this one is to keep your arms and hands high, and keep your shoulders blade aka scapula muscles firing.

Hips: 1-21

Equipment needed: 1. Padded Mat (optional). Let’s be real, is there anything better than the 90/90 position? We didn’t think so. 🙌🙌Today we are working on the flexibility, mobility, and stability of your hips.

Today’s routine is all about the 90/90 position. We are starting out with end-range stretch isometrics to increase your hip rotation, specifically hip internal and external rotation. The key is to stretch out your hip first, and then contract the muscles around your hip, depending on the direction that we are focusing on. We are then finishing up with 90/90 transitions. If you need to place one or two hands behind you for support, please do so. Focus on driving your knees away from each other for each transition.

Your hips are now ready for life, the gym, your sport, and anything else you want to throw at them! We love to see you guys doing your Movement Vault! 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 & Upper Back: 1-20

Equipment needed: 1. Mobility ball, Kettlebell or, Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your triceps. Your triceps are located in the back of your upper arm. We are using either a kettlebell handle or mobility ball, but you can sub out a foam roller if you would like or don’t have a kettlebell or ball. We are then moving on to an end-range stretch isometric technique to stretch out your lats, rotator cuff, and the front of your shoulders. The key is to stretch out your shoulders first and then contract your shoulders. We are then moving on to a upper back activation movement. Focus on activating your upper back muscles as your peel one millimeter of your chest off of the ground. We are finishing up with a shoulder activation movement. Fight to keep your arms and hands as high as possible in each position.

Flow: 1-19

I’d like to buy 2 vowels: A, and O. I can solve the puzzle to feeling and performing awesome. Flow Day! 🌊 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!

Ankles & Wrists: 1-18

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 & Hips: 1-17

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We’ve got some great rotator cuff action for you today! Today we are working on the flexibility, mobility, and stability of your shoulders and hips.

We are starting off with a muscle/fascia release for your posterior rotator cuff muscles, specifically your teres minor and infraspinatus muscles. These muscles are found underneath the spiny part of your shoulder blade. Next we are working on a stretch and activation movement for these same muscle, in addition to your lateral shoulder muscles aka your lateral deltoid. Focus on maintaining your muscle contraction as you slowly bring your chest down to the ground. We are finishing up with an activation movement for your hip adductor and abductor muscles. The key is to bring your leg out to the side as far as possible and then back to the middle, crossing over your other leg. Ensure that you are keeping your core engaged the entire time. You want to minimize any low back rotation and low back movement.

I see a LOT of rotator cuff injuries in my physical therapy clinic. Most of these injuries could have been avoided by doing exactly what you are doing here at Movement Vault. Your body loves you for the preventative care.

Flow: 1-16

Flow day 🦋Equipment needed: 1. Padded mat. Today’s flow includes some great 90/90 hip and upper body work, as well as shoulder, and t-spine work. As always, 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!

Back & Hips: 1-15

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.