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Back & Hips: April 28

How does the saying go? Happy low back, happy life? Well, maybe that isn’t exactly the saying, but it is 100% right on. Have you ever experienced low back pain? It’s not fun. Statistics show that 80% of you probably have, which is unfortunate. I am one of those statistics as well. When I was in my early 20’s my hip mobility was pretty terrible. I was performing a back squat lower than I should have and you guessed it, low back injury due to compensation in my low back from lack of hip mobility. The beautiful thing was that I rehabbed it well and now my back is a tank due to creating resilient joints using the principles we perform and teach in Movement Vault everyday. Let’s create your mobile and resilient low back in today’s routine!

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.

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Hips & Shoulders: April 27

Did you get the memo? Do people still send memos? Well, this person did. This person is your body! It told be to give you a big virtual high five and hug for giving your body exactly what it needs. I know I say this all the time, but it is the truth and by now you feel what I am talking about. Have fun today!

Equipment Needed: 1) Padded Mat. We are working on the flexibility, stability, and mobility or your hips and shoulders. We have a series of three active stretches, all performed in the 90/90 position. We are starting off with an end-range isometric stretch targeting your hip external and internal rotator muscles. Focus on folding over your front leg such that your belly button points toward your ankle/foot vs folding over your front upper leg. Stay in this stretch while contracting the muscles that you are stretching out. Next we are focusing on rotating your torso while in the 90/90 position. Focus on driving both of your legs down in to the ground while keep your torso as straight as possible. You should feel your midsection core muscles working to maintain this position. We are finishing up with a very effective active stretch and range of motion movement for your shoulder and shoulder blades. This movement literally works all of the muscles around your shoulder. Focus on moving in as great of a range of motion as possible.

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Shoulders & Hips: April 26

Welcome back! We are opening the week with a shoulder opening routine. It’s time to take on your week with your chest high and shoulders back. You’ve got this!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is going to open open the front of your shoulders, specifically your pec muscles and activate your hips! We are working on the flexibility, mobility, and stability of your shoulders and hips. We are starting off with a muscle/fascia release technique for your pectoralis muscles, which are the muscles located on the front of your chest. We are then stretching out and activating this same area with an end-range stretch isometric technique. Try to get as deep into the stretch as possible before activating your muscles by pushing into the ground and then pulling away the ground. We are finishing up with an effective hip activation and range of motion movement. If it is difficult for you to perform with a straight leg, try to perform it with a bent knee. Make sure to keep your abs engaged, which will minimize the movement in your low back. Also, try to bring your leg as far out to the side as possible. Have fun!

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Flow: April 25

Imagine being able to control the way you move, when you want to. Wait a minute, you don’t have to imagine, you can do that. And we at Movement Vault are here to help you in that pursuit. Our goal is to empower you as much as possible so that you can truly own your movement. When you own your movement, you unlock all kinds of doors. Step inside, we’ve got a fun routine today!

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

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MV-Mini (8 min)- Shoulders, Back, and Hips April 24

We’ve got some amazing things in store for you guys. One of these is our Movement Vault Mini-Routines, which are 4-8 minutes in length. You guys asked for it and we are delivering. This is a preview of one of the many new Movement tracks to come. Let us know what you think! We love the honest feedback as this helps us improve to help you improve. Hit us up on Instagram, Facebook, Twitter, message using the chat widget in the corner of this screen or email me directly at grayson@movementvault.com

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

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Hips: April 23

Welcome back and Happy Fri-yay! Give yourself a lot of credit for showing up today. A lot of times showing up is the most challenging part when it comes to health and fitness. You are here and ready to crush another Movement Vault routine. Keep up the consistency as consistency is the key.

Today is all about your Adductor muscles, which are your inner thigh and groin muscles. These muscles can be very tight in some people and can be very flexible, but unstable in others. This is also a muscle group that is commonly an issue for those that have/had low back pain.

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle/fascia release for your inner thigh muscles. Next we are stretching out these muscles and activating them using an active stretch technique called end-range stretch isometrics. Focus on getting as deep into the stretch as possible and then contract these muscles by squeezing them, trying to bring your knees together. If you have any pinching in your hip in this stretch, don’t push your hips as far back while in the stretch. We are finishing up with an end-range of motion activation movement for your glutes including your gluteus medius.

Make a mental note how good your hips feel after this routine. This will help you stay consistent with the program which will continue to help you move and feel your best.

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Flow: April 22

It’s time to fortify your joints with some effective range of motion exploring, fascia stretching, and muscle activation work in the form of a flow routine. Stay as present as possible and “put your brain” in to the areas that you are moving. The more you can focus and feel the muscles stretching and contracting, the more you will get out of the technique. Also, touch base with yourself after today’s routine to see how this routine benefited you. Have fun!

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

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Upper Back & Shoulders: April 21

Your body conforms to the positions you spend the most time in. I know I say this phrase a lot. I repeat this often because it is very powerful and so true. Be mindful of your posture throughout your day, especially while working. Remember, the best position is the next position. Have fun moving in today’s routine!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. 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 an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.

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Hips & Shoulders: April 20

Your hips don’t lie. Well, neither does any joint in your body. Your body is trying to tell you something when you feel pain, achiness, or tightness. It’s telling you that something isn’t quite right. As much as annoying as pain and achiness is most of the time, we wouldn’t be where we are as a human species without it. Just imagine if you never knew if you tore your rotator cuff, or ACL, or stepped on a nail, or were dipping your toes in scalding water. As annoying as pain is, we are all glad for these “check engine” light warnings. When ever you are feeling pain, achiness, tightness, etc; listen to your body. Don’t try to push through it and think it will magically go away. The human body is magical, but usually not that magical. We at Movement Vault give you the tools to address these aches, pains, and tight muscles and will be giving you a lot more in the near future, wink. Stay tuned!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

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Feet & Ankles: April 19

Happy Monday! I need you on your feet this week, so we are starting out with……..you guessed it, your feet and ankles. I find it so surprising talk to people/patients/athletes that give me a weird look when I ask them if they stretch and work on the mobility of their feet. If they only knew the importance of their big toe and foot. A big toe and foot that is stiff, tight, and not stable, can cause issues all the way up to your shoulders. Let’s get “footy” today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got news for you, your feet may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome!

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Flow: April 18

Sundays aren’t just for driving, they are for flowing like the breeze through bamboo. This is how you are going to feel after today’s flow routine. Remember a strong and mobile stalk of bamboo will always be more resilient than a an ultra strong non-mobile stalk of oak wood. Let’s get our bamboo on!

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

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Ankles: April 17

We give you the bricks, you build the castle. This is a saying that I stand behind. In 2021, you should be able to take action and control of your health. You shouldn’t need to go to and rely on someone else to “fix” you. Are you going to need to go to your doctor, physio, chiropractor, trainer from time to time, of course. You shouldn’t need to rely on one of these people for weeks, months, or years to fix an issue that was most likely preventable and can be fixed yourself once you have proper guidance. With that said, it time for YOU to own your health. Let’s go!

Equipment needed: 1. Mobility Ball, Foam Roller or Kettle Bell. 2. Padded Mat (optional). We are going to increase your ankle dorsiflexion today! Today we are working on the flexibility, mobility, and stability of your ankles.

We have a full routine dedicated to your ankles. Ankle dorsiflexion is problematic for a lot of people. Ankle dorsiflexion is the same motion you would make when you take your foot off of the gas pedal. This motion is very important when squatting, running, walking, lunging, performing cleans, and a lot of other movements in life and in the gym.

We are starting off with a muscle/fascia release for your calf muscles, specifically your gastrocnemius and soleus. You can use any of the tools listed above. Just follow along using the same technique in the video. We are then moving on to end-range stretch isometrics. Remember to stretch out your ankle as much as possible before contracting your muscles. We are finishing up with an ankle activation movement. Keep this one slow and controlled.

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