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Flow: 1-20

๐Ÿฆ‹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. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips and Ankles: 1-19

Thanks for helping us spread the word ๐Ÿš€ Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Box, bench, couch, wall, or something to put your back leg up against for a couch stretch variation. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are starting off with a couch stretch end-range rotation variation. We are then moving on to hip adductor stretch/activation and finally moving on to end-range stretch holds to open up the front of your ankles. Get it guys!

Lateral Body & Shoulders: 1-18

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the lateral body aka side of your body and shoulders. We are starting off with a self-release for your lats, rotator cuff, obliques, quadratus lomborum, etc. We are then moving on to three different stretch/activation movements for these areas in addition to your shoulders. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 1-17

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. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

T-Spine and Shoulders: 1-16

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the t-spine and shoulders. We are starting off with an activation technique that focuses on moving every vertebrate in your spine. We are then moving on to t-spine rotation activation. Finally we are working on shoulder blade aka scapula shoulder activation and range of motion work. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders and Wrists: 1-15

Thanks for helping us spread the word ๐Ÿ’ช Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Mobility or Lacrosse ball 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and wrists. We are starting off with a pec muscle/fascia release. We are then moving on to an activation technique to open up the front of your chest using eccentric contractions. We are then finishing up with wrist stretch/activation. Get it guys!

Hips and Shoulders: 1-14

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and shoulders. We are primarily focusing on hip external rotation. First, we are starting off with a self-active muscle/fascia release technique for your glut’s. We are then following up with end-range stretch isometrics for your external rotators of the hip including your gluts. Finally, we are finishing up with a shoulder, hip, and core activation movement. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 1-13

โ˜€๏ธ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. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Shoulders and Back: 1-12

๐ŸŽ‰ T-Shirt Giveaway!!! Last Day! Take a pic/video of you doing today’s Movement Vault routine, write about why/how movement Vault is helping you in a post and tag us @movementvault on Facebook and/or Instagram. We will choose 1 winner randomly and will send you out a Movement Vault shirt or tank. Contest ends tonight, Saturday 01/12/19. This is for Movement Vault users only. ๐ŸŽ‰

Equipment needed: 1. Lacrosse or mobility Ball. 2. Box, bench, or piece of furniture. Basically something to put your arm up on to help stretch out the front of your shoulder. 3. Padded Mat (optional) . Today we are working on the flexibility, mobility, and stability of the shoulders and back. We are starting off with a rhomboid fascia/muscle active release. This is the muscle located between your spine and shoulder blade aka scapula. We are then moving on to end-range stretch isometrics to increase shoulder flexion. Finally, we are finishing up with side bend activation for the spine. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Hips and Ankles: 1-11

๐ŸŽ‰ T-Shirt Giveaway!!! Take a pic/video of you doing today’s Movement Vault routine, write about why/how movement Vault is helping you in a post and tag us @movementvault on Facebook and/or Instagram. We will choose 1 winner randomly and will send you out a Movement Vault shirt or tank. Contest ends Saturday 01/12/19. This is for Movement Vault users only. ๐ŸŽ‰

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and ankles. Today is all about end-range stretch isometric activation. Today is a shorter routine at about 10 minutes in length and features two movement that will open up the front of your hips and ankles. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 1-10

๐ŸŽ‰ T-Shirt Giveaway!!! Take a pic/video of you doing today’s Movement Vault routine, write about why/how movement Vault is helping you in a post and tag us @movementvault on Facebook and/or Instagram. We will choose 1 winner randomly and will send you out a Movement Vault shirt or tank. Contest ends Saturday 01/12/19. This is for Movement Vault users only. ๐ŸŽ‰

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 & Hip: 1-09

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the shoulders, back & hips. We are starting off with an end-range stretch isometric technique for your posterior rotator cuff and shoulder. We are then moving on to spinal rotation activation. Finally, we are wrapping up with a hip flexor end-range stretch isometric and hamstring activation technique. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!