Squat Archives | Movement Vault

Flow: 12-08

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! 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!

T-Spine & Shoulders: 12-07

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day 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 joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

Consistency is key! It only takes 15 minutes per day. You are doing awesome and your body loves you for it. Keep it up!

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!

Flow: 11-06

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! 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: 12-05

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!

Your body is ready for anything now! Tell the world how awesome you feel and move after this 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!

Hips, Shoulders & Back: 12-04

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

We love to see you guys doing your Movement Vault routines wherever you are in the world. Post a pic or video of you doing this routine on to 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!

Shoulders & Hips: 12-03

Equipment needed: 1. Padded Mat (optional). We have a lot of effective shoulder and hip range of motion work today! We are working on the flexibility, mobility, and stability of your scapula aka shoulder blade muscles and hips.

We are starting off with a range of motion and activation movement for all of your muscles that surround your shoulder blades aka scapulae. Your goal is to activate and move your shoulder blades through your absolute full range of motion. If you have any pain at any point, skip this part in the range of motion and continue to perform the movement in your pain-free range of motion. Next we are working on an activation and range of motion movement for your shoulder. The note about pain above applies here as well. You get what you put into these previous two movements. Focus and squeeze all of these muscles. We are finishing up with a hip activation and range of motion movement. Focus on keeping your core engaged and the front of your pelvic bones on the mat as you move your leg slowly.

We love that you are spending time with us! Your body loves it even more. Check in with yourself after this routine and reflect on how much better your body feels and moves. Do the same later in the day today.

Wrists & Shoulders: 12-02

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💪Wrist Extensor eccentrics, reverse snow angels, wrist extension end range iso’s, wrist flexion end-range iso’s

Equipment needed: 1. Padded Mat. Every joint is important, including your wrists! Today we are working on the flexibility, mobility, and stability of your wrists and shoulders.

We are starting off with an wrist stretch and activation movement. The key with this one is to slowly lower the back of your hands down to the mat. You are activating your wrist muscles, while you stretch them out. Next we are working on one of our favorite shoulder and scapula/shoulder blade range of motion and activation movements. Focus on keeping your hands high and moving as far in to each range of motion as possible. Finally we are working on two different wrist end-range stretch isometric techniques. Focus on stretching your wrists out and then activating your muscles. If you have any pain, don’t stretch out your wrist quite as much. Find a pain-free range of motion.

Your wrists and shoulders are now ready to take on anything (almost). We love to hear from you guys, see what you are up to and where you are doing your MV routines. We have users on 6 different continents, we want to hear from you. 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: 12-01

We’ve got another awesome Flow day routine for you! 🌊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 & Ankles: 11-30

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the tight muscles and fascia located on the entire back of your leg aka your posterior chain. 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 hamstring muscles. Anatomy tip: did you know you have 3 hamstring muscles? Next we are working on a full range of motion activation movement for your hamstrings and knee. Focus on squeezing your quad muscles as much as possible while you stretch out your hamstrings. Third up is a hamstring end-range stretch isometric technique. Focus on stretching out your hamstring as far as possible and then activating and contracting them. We are finishing up with end-range stretch isometrics for your ankle, specifically ankle dorsiflexion. I want you to try extra hard to focus on these muscles while you activate them.

Shoulders & T-Spine: 11-29

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We have some great muscle release, stretch, and activation work 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 the front of your shoulders including your serratus anterior, pecs, and lat muscles. We are then working on end-range stretch isometrics to stretch out and activate the muscles we just stretched out. The key is to get as deep into this stretch as possible without pain, and then activate these muscles. If you have any pain, don’t go as deep into the stretch. We are finishing up with a stretch/activation movement for your upper back. The key with this one is to focus and concentration. Put your “brain” into these muscles and squeeze.

Why do you work on your flexibility and mobility? I’d love to hear from you. Send me an email at grayson@movementvault.com. I will personally read and respond to all emails.

Flow: 11-28

It’s a 🦃Flow day for all of our US Movement Vault family. You may need to do this routine pre and post thanksgiving meal 🔥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 & Ankles: 11-27

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