Squat Archives | Movement Vault

Hips, Shoulders & Back: May 20

We’ve got a great routine in-store….I mean in-home for you today! We are doing a lot today in under 20 minutes.

Equipment needed: We try to keep the equipment needed in our routines to a minimum, with that said today you will need 1. PVC pipe, or broom stick, or foam roller, or something else to hold on to for balance. 2. Box, or bench, or coach. You basically need something to put your leg on top of, like in the picture above. 3. Padded Mat (optional).

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and back. We are starting off with an end-range isometric technique that stretches out and activates your hamstring muscles, which are located on the back of your upper leg. Make sure to get into your maximal stretch and then drive your leg down into the box. Next, we are using a similar technique, but for the outside / front of your shoulders. The muscles that are being actively stretched out include your rotator cuff and lat muscles. We are finishing up with an upper back aka thoracic spine activation movement. Do you best to contract your upper back muscles as much as possible.

Flow: May 19

It’s that time of the week, it’s time to get your Movement Vault Flow on! Your body and joints thank you for giving them exactly what they need.

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

Shoulders & Back: May 18

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about your rotator cuff muscles of your shoulders! 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 rotator cuff muscles, specifically your teres minor and infraspinatus muscles. Next we are performing an end-range stretch isometric technique for these same muscles. Your goal is to stretch these muscles out as far possible and then contract the muscles that are being stretched out. This one can feel a little uncomfortable as we are also stretching out your posterior shoulder capsule. This is normal. If you do feel a sharp pain, don’t go as deep into the stretch. We are finishing up with spine circles, which is a great movement to stretch and activate all of your muscles located around your “core” or midsection that protect and move your low back. Focus on continuing to contract one band of muscle as you move through your spine circle.

Thanks for helping us spread the word! Post a pic or video of you doing today’s routine or something Movement Vault is helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. Have fun!

Upper Back & Hips: May 17

Equipment needed: 1. Foam Roller. 2. PVC pipe or dowel of some sort (optional) 3. Padded Mat (optional). Today’s routine is great for “un-glueing” your rounded upper back and rounded shoulders! 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 for your upper back to decrease your upper back rounding. In the video, I am using a PVC pipe, but it isn’t mandatory if you don’t have one. Just flex your arms overhead. Focus on squeezing your upper back muscles that are in contact with the foam roller. Also, make sure to keep your abs engaged and low back relatively flat. Next we are working on a great stretch and activation technique for your shoulders. Focus on reaching back as far as your can. We are finishing up with a great range of motion and activation movement for your shoulders and shoulder blade muscles. Your goal is to keep your arms up as high as possible the entire time.

Have fun!

Hips & Back: May 16

Equipment needed: 1. Padded Mat. We’ve got a lot of good hip internal and external rotation stretch and activation, along with spine range of motion and activation today. We are working on the flexibility, mobility, and stability of the hips and back. We are starting off with a 3-piece 90/90 position movement that includes 3 different types of contractions. This movement is all about getting as deep as you can into the stretch and then activating all of the muscles around your hip. We are then finishing up with full range of motion spinal circles. Your goal with this movement is to move your back in as many ranges of motion as possible while activating all of the muscles that surround and protect your back aka your core muscles. If you have pain anywhere in the “circle”, don’t push into the pain and just utilize the pain free range of motion. This is a very effective 1-2 combo today!

Flow: May 15

Would you rather be a wave of water or a castle? Trick question, you can be both! And today’s flow will help you become both.

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

Shoulders, Back & Hips (Recovery): May 14

Equipment Needed: 1) Foam Roller 2) Padded Mat. Today is a Movement Vault recovery routine. MV recovery routines dial back the intensity a few notches compared to our regular routines. They are great to perform at anytime whether before or after or a workout, on a rest day, or when you want to relax and get in some mobility work. The beautiful thing about recovery routines is that you have the option to dial the intensity up or down.

We are starting off with a muscle/fascia release for your entire side body including your shoulders. We then have a stretch for your lats, rotator cuff, and tricep muscles. Next up is a stretch for your entire spine. We are finishing up with a stretch for your inner thigh adductor muscles. Have fun!

Shoulders & Wrists: March 13

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 to see you doing your Movement Vault wherever you are in the world. Quick fact, we have Movement Vault users in over 40 countries! Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: May 12

It’s time to flow! It’s time to channel your inner 50 ft wave. Big, powerful waves are just that, strong and powerful, but also fluid and mobile. This is the goal for you and every one of your joints. To be the most resilient human you can be, you need create a strong and mobile body. Movement Vault is helping you build function in every joint in your body. Have fun!

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

Ankles & Wrists: May 11

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

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!

Hips & Upper Back: May 10

Welcome back to another Movement Vault routine that will get your hips and back ready for anything. Did you know that when your hips are tight, they pull your pelvis and low back forward, which then impacts the alignment of the rest of your body above and below. This routine will help you “fix” your hip flexors today! We are digging deep in the Vault for this routine, so have fun and remember to breathe as the active hip flexor couch stretch can be intense.

Equipment Needed: 1) Mobility ball or lacrosse ball 2) Box, bench, coach, or wall to put your leg up against as shown in the image above 3) Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and upper back.

We are starting out with a muscle/fascia release for one of your hip flexor muscles called your tensor fascia latae aka TFL. This muscle is located on the side/front of your hip. Roll around on the mobility ball and explore for a little while as you will definitely know when you find it. Next we are working on the almighty active couch stretch. This stretch can be a beast, but for good reason. You have two position options for this stretch: 1. with your front knee on the ground, or 2. with your front foot on the ground. Which ever position is right for you, focus on keeping your midsection core muscles engaged which will help you maintain a straight back. Try not to arch your low back during this stretch. If you are arching your low back, decrease the amount you are stretching your hips. We are finishing up with a kneeling back stretch and activation called segmented cat camels. Performing this movement in the tall kneeling position is more challenging, so place your hands down on the ground if you need to.

Shoulders & Hips: May 9

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.

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.