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Back & Hips: 3-23

Equipment needed: 1. Lacrosse ball or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the back and hips. We are starting out with a quadratus lumborum aka QL muscle/fascia release. We are then moving on to a stretch/activation movement for the low back and QL. Next we are moving on to a full body stretch and activation move we call around the worlds. Finally, we are finishing up with a full range of motion activation movement for the hips. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders & T-Spine: 3-22

Equipment needed: 1. Lacrosse ball or mobility ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and t-spine aka your upper back. We are starting off with a pec muscle/fascia release to open up the front of your shoulders. We are then moving on to pec end-range stretch isometrics to cement in your new found mobility in the front of your shoulders. Finally, we are finishing up with t-spine activation work. Let us know how your shoulders and t-spine feel after todays routine. Post to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 3-21

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! Post a pic or video and tell the world how Movement Vault is helping you feel, move, and perform better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

T-Spine, Back & Hips: 3-20

Equipment needed: 1. Foam Roller. 2. Padded Mat. A shortie but goodie! Today we are working on the flexibility, mobility, and stability of the T-Spine aka upper back, lower back, and hips. Today is all about rotation. We are starting with a foam roller joint mobilization/activation movement to increase your upper back rotation. We are then finishing up with a lunge end-range rotation stretch/ 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!

Shoulders: 3-19

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders. Today we are starting out with a lat and rotator cuff muscle/fascia release. We are then moving on to end-range stretch isometrics to open up the front of your shoulders and improve your overhead position. We are finally finishing up with shoulder full range of motion activation. Let us know how your shoulders feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Hips & Ankles: 3-18

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are starting off a movement/stretch that will increase your hip internal and external rotation. We are then moving on to end-range stretch isometrics for the hips. Lastly, we are finishing up with an ankle opening activation movement to help you increase your ankle plantar flexion. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 3-17

Thanks for helping us spread the word 🎟️ Let us know how your body feels after this routine. Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 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!

Hips, Shoulders & Low Back: 3-16

Huge shoutout to you! Thanks for being a part of the Movement Vault Family! We couldn’t do what we do without you. Equipment needed: 1. Lacrosse ball or mobility ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and low back. We are starting off with a self muscle/fascia release for the gluts. We are then following that up with an end-range stretch technique for your gluts, and piriformis muscles. Finally, we are finishing up with a shoulder and low back activation movement. Let us know how your hips, shoulders, and back feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Hips & Ankles: 3-15

Equipment needed: 1. Padded Mat. 2. Wall, or PVC pipe, or furniture, or basically something to hold on to for balance if needed (optional). A shortie, but a goodie! Today we are working on the flexibility, mobility, and stability of the hips and ankles. This routine is all about opening up the front of your hips including your hip flexors and the front of your ankles. Some of these end-range stretch holds can be challenging. As always, activate for as long as you can, and take breaks when you need to. Listen to your body. Connect with your body. You guys can do it! We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 3-14

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! Post a pic or video and tell the world how Movement Vault is helping you feel, move, and perform better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips and Shoulders: 3-13

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and shoulders. Today is all about the 90/90 position! We are starting out with hip focused stretch and activation work to increase your hip rotation and then finally finishing up with shoulder range of motion and activation. Let us know how your hips and shoulders feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Shoulders & Wrists: 3-12

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting off with a self muscle/fascia release for the front of your shoulders, specifically your pec muscles. We are then following that up with pec stretch/activation work. This combo is great for all of you that spend a lot of time sitting and at your computer. This is basically most people today. We are then finishing up with wrist eccentrics to stretch and strengthen your wrist extensors. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!