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Hips & Upper Body: May 17

We’ve got some amazing rotational stretches today. Almost every human living today needs more rotational stretching and activation in their life and you are getting after it today. We typically try to curate routines that use very little equipment. With that said, today we will need a PVC pipe, broom stick, or some type of stick or dowel.

Equipment needed: 1. PVC pipe, or broom stick, or dowel that you can hold on to and rotate. 2. Mobility ball or lacrosse ball 3. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and lower body. We are starting off with a muscle/fascia release for your tensor fascia latae aka TFL, which is one of your hip flexor muscles. We are then moving on to two different variations of a rotational stretch and activation movement that focuses on your hip flexors, the muscles of your mid-section aka your core, and your shoulders. This is an extremely beneficial stretch that you will 100% feel the benefit from.

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Flow: May 16

Happy Sunday! Reminder: You are truly amazing. Your body loves you for every minute you spend providing it with the joint, muscle, fascia, tendon, ligament maintenance that it needs. We spend a lot of time and money maintaining our car, house, apartment, yard, pets…..and the list goes on. You deserve your maintenance as well. Not only do you deserve it, you need to provide your body this maintenance in order to feel and perform at your best. It’s time to flow on this Sunday Flow Day!

Equipment needed: Padded Mat (optional) Today is a Flow Day where you are moving your body in a variety of positions as well activating and stretching muscles out in full ranges of motion.

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Full Body (30 min): May 15

Some days you just need that little extra and today is one of those days! These full range of motion movements in today’s routine are great for a Saturday morning while drinking your coffee, tea, cacao, or lemon water. Movement Vault pairs well with all flavors. And if it’s not morning for you no worries, today’s routine is shelf stable with no preservatives and will not get stale, so enjoy it at anytime!

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!

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Shoulders & Hips: May 14

Friday is finally here! Let’s get a jump start on the weekend with some hip and shoulder optimization. With all the sitting most of us are doing, especially working from home on our cushy couches, we all need the front of the shoulder work. Pro tip: The best sitting working position you can have is sitting directly on the ground. Get a computer stand or better yet a box that is 6-12″ high and put your laptop on top. You can then switch up your leg position every 5 minutes or so. It’s go time!

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: May 13

Motion is the lotion. This phrase is very accurate when it comes to joint health. Most of the joints in your body are called synovial joints, which means they have fluid inside them. This fluid is filled with everything your joints need to survive and thrive including all of the nutrients that your joint cartilage needs for optimal life span. This fluid gets moved and pumped around the surfaces of your joint by moving the joint. This fluid needs to reach every little corner of your joint and is one of the reasons that moving your joints through full ranges of varied motion is so important. So guess what we are going to do today? Yep, pump some synovial fluid! Have fun.

Flow day to the rescue! Equipment needed: 1. Padded mat. Today is a flow day!

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Hips, Shoulders & Low Back (MV Mini): May 12

Today we’ve got another preview of our Movement Vault Mini-Series. Movement Vault Mini’s are in the 5-8 minute length and are perfect when you just can’t find the full 15-20 minutes to get in your daily Movement Vault. Let me know what you think of this Movement Vault Mini routine. Is it too short, too long, or just right? Email me directly at grayson@movementvault.com, send us a message on Facebook, Instagram or Twitter @movementvault, or use the chat widget at the bottom corner of this page. I’m looking forward to hearing from you.

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

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Hips & Ankles: May 11

It’s hip flexor time! Most people have heard about the almighty hip flexors and how they can be a significant factor in low back and hip pain. Most people only think that they are tight however. The fact is that a lot of times they are also weak. And on top of that they have a rotational component to them. Today’s routine features an effective active hip flexor rotational stretch in addition to two other effective movements. Repeat after me…..”I love my hip flexors” hahaa. If you don’t know now, you will after this routine. Have fun!

Equipment needed: 1. Couch, Box, Bench, or Wall. Basically something to put your back leg against for a couch stretch rotation technique. 2. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a couch stretch end-range stretch activation technique to stretch out and activate your hip flexors. There are two options here: 1) Come up into a full lunge/half kneeling position. This can be difficult for a lot of people, so use the second option. 2) Leave your front knee on the ground. Your goal from here is to keep your abs engaged, and to not let your low back arch. Next rotate as much as possible to one side and then the other. Next we are working on an end-range stretch activation movement for your inner thigh muscles aka adductor muscles. The key with this one is to continue to drive your heel into the ground as you push your hips back. You are activating your adductor muscles, while you stretch them out. We are finishing up with an ankle end-range stretch isometric technique. This one will get your quads activating as well.

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Shoulders & Hips: May 10

Happy Monday! We are starting the week off with the sleeper stretch position which is very effective for targeting your rotator cuff muscles as well as the ligaments located on the back of your shoulders which make up your posterior shoulder capsule. This is a good one. Enjoy your new found shoulder mobility afterward!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Pillow or yoga block to rest your head when during the shoulder technique pictured above. 3. Padded Mat (optional). Today is all about your rotator cuff and hip abductor muscles. These are two areas of your body that can cause pain and injury and can hold you back from being able to perform exercises/movement with good technique and form.

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 infraspinatus and teres minor muscles. Make sure to rotate your shoulder in both directions as far as possible while performing the muscle release. Next, we are working from the same position, but adding in end-range stretch isometrics. With this technique we are first stretching out your rotator cuff muscles and then we are contracting and activating them. It is important that you stretch out these muscles maximally before starting the muscle contraction. Also, try to keep the back of your shoulder on the ground. We are finishing with a very effective hip stretch and activation movement. Try to keep the fronts of both your hips on the ground while performing. Additionally, try to lift your leg up as high as possible and flex it forward as far as possible. Have fun guys!

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Flow: May 9

Welcome back! Whether you are performing your Sunday flow day right after you woke up, while enjoying your coffee, pre-workout, indoors, outside, solo, or with your furry friends, the most important thing is that you are doing it! Amazing job as always.

I always tell the Movement Vault team that the difference is in the details. This holds true for the routines that are delivered to you every day as well as the amazing things we have coming out in the near future. For you, the details come in to play when you are performing each movement in each routine. The better you are able to focus and concentrate on each muscle and joint, the better your results will be. Have fun and happy Sunday!

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

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Hips, Low Back & Core: May 8

If you could have amazing physical performance or very low injury rate, what would you choose? Guess, what? You can have both by doing exactly what you are doing! The leading cause of all injuries that I see is having poor mobility in one of more joints. There are more nuances to the performance side of things, but when every joint in your body moves the way they should, you are able to execute and perform movements in the gym, in life, and your sport the way you should be performing them, with good technique and form. If you have a tight joint, there is no amount of coaching cues or concentration on your part that will help that joint move better; it’s stuck and you need to “un-stick it.” Let’s un-stick those joints!

Equipment needed: 1. Padded Mat (optional). We’ve got some great sitting splits aka sitting straddle position action today! We are working on the flexibility, mobility, and stability of your hips, low back, and upper body.

All of the stretch and activation work in today’s routine will be performed from the sitting splits. Start by spreading your legs as far as possible while still keeping your knees straight. Your heals should be rooted firmly into the ground. From here you will go through a series of stretches and activation movements. Focus on getting as deep into each stretch as possible and then activating the specific muscles we are targeting. You are going to feel amazing in about 15 minutes!

The key to feeling and performing at your best is 1) Performing effective techniques 2) Consistency. Keep it up!

Feet: May 7

Feet Friday! You know what I always say, “Don’t skip feet day.” Your feet and toes are the pillars for your entire body. When you have a restricted and tight big toe, it can cause issues at your ankle, knee, hip, low back…..all the way up to your shoulders. No joke, your big toe mobility is very important. Give yourself a big high five after today’s routine as you deserve it. You are doing amazing, have fun!

Equipment needed: 1. Lacrosse or mobility Ball. 2. A wall, or a box, or piece of furniture to put your big toe and foot up against. To move, feel, and perform at your best, you need to take care of every joint in your body. This includes your feet. If you have ever dealt with plantar fasciitis or another foot injury, you know how important your feet are.

Today we are working on the flexibility, mobility, and stability of the feet and ankles. We are starting off with a muscle/fascia release for your plantar fascia and all of the muscles on the bottom of your foot. 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 the toe muscles that you are stretching out by driving it downward. We are finishing up with an end-range stretch activation technique for your ankles, specifically ankle dorsiflexion. This active stretch is great for all of the muscles on the back of your lower leg. Have fun guys!

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Flow: May 6

It’s Thursday so you know what time it is. It’s time to get your flow on! We want to hear from you. What keeps you consistent with Movement Vault? What do you love about the program? What would you like to see improved/changed/added? If you have a minute, email me directly at grayson@movementvault.com. I will see and answer all emails. With that, have an amazing routine!

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

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