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Shoulders & Upper Back: November 23

Happy Monday! We’ve got another week of body maintenance goodness for you. Today we are working on those pesky rotator cuff muscles. It hurts so good and so effective. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. Padded Mat (optional). Today 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 posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: November 22

Is there anything better than a Movement Vault Flow? Well, there is a few things, but not many. We are going to take your body through numerous positions today, exploring ranges of motion while activating muscles. Your Sunday is about to get that much more awesome. Have fun!

Full Body (70 min): November 21

We’ve got another full body routine for you today. The difference is this is one of our long format routines that we filmed before the pandemic hit. We had a lot of fun with this routine. It literally hits just about everything. If you don’t have 70 minutes, no worries! Do a portion of it now and save the rest for later. You can “snack” on it throughout the day.

Equipment needed: 1. Mobility Ball or Lacrosse Ball. 2. Padded Mat. Today is a long format Movement Vault routine. It’s 70 minutes long and hits every area of your body. We filmed this in NYC, at EVF Performance / CrossFit Upper East Side and had a great time! We are starting off with 3 different muscle/fascia release techniques and then move on to a plethora of different stretches, and activation movements. If you don’t have time for the entire routine, no worries, just do a piece of it and save it for later.

Let us know how you feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Full Body: November 20

Full range of motion is the key! When you are able to move every joint in your body independently the way each of these joints was meant to move, you are then able to move better globally. Meaning you are able to then move multiple joints at the same time the way your body should be moving. This decreases joint compensations which leads to poor movement and potentially pain and injury. Let’s optimize your joints!

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of your entire body. Each movement today is all about range of motion and activation. You goal is to put as much focus and concentration with each movement. Try to take each of your joints through it’s absolute full range of motion. If you have pain in a specific range of motion, you should avoid this range, and just move through your pain free range.

Flow: November 19

What would you love to see added or changed in Movement Vault? It could be a specific routine request, or a feature on our website and/or future app. Message us on Facebook, Instagram, or email at grayson@movementvault.com. Mention “MV suggestions” and I will personally answer every message. This is Grayson by the way. I do write all of these daily descriptions. Can’t wait to hear from you!

Flow days will save the day. Perform today’s routine and immediately feel the benefits! 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 to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips: November 18

We are going to have an effective conversation with your body today that will include muscle and fascia release work, active stretching and muscle activation work. See our post on instagram yesterday to learn more about effective conversations with your body. Have fun!

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.

Hips, Shoulders & Back: November 17

Today is all about Hip Love and the 90/90 position. It is one of our favorite positions to work and that is for good reason. It is very effective for increasing hip internal and external rotation as well as core stability. Let’s go!

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

Your body loves you for giving it exactly what it needs. Have fun!

Upper Back & Shoulders: November 16

It’s another amazing start of the week. The ball drops every morning! -Meaning: we have the ability to make resolutions and changes every second of every day. Let’s make this an awesome week. Let’s go team!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day 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 a joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

Consistency is key! It only takes 15 minutes per day. You are doing awesome and your body loves you for it. Keep it up!

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a comment and some ❤️. Get it guys!

Flow: November 15

It’s a new day and a new chance to give your body exactly what it needs. Activating your muscles in all ranges of motion while stretching them out is the most effective way to make long term changes. And we are going to do just that today in today’s Flow routine.

Flow day! 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 to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Shoulders: November 14

Do you know what should be the most powerful muscle in your body? Your glutes aka your butt muscles. Your glutes are very powerful hip extenders but they are also hip rotators, specifically hip external rotation. So many people today have weak glutes and use their low back instead of their glutes to extend their low back. This is a compensation for having weak glutes. A lot of people also have tight hip external rotators including the glutes and piriformis muscles. We are going to work on all of the above today!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes! We are working on the flexibility, mobility, and stability of your hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a comment and some ❤️. Get it guys!

Shoulders, Upper Back & Hips: November 13

Friday is here and so is another amazing routine to help you be the best human you can be! When you are able move better and don’t have to deal with aches and pains, your life levels up. Let’s level up!

Equipment needed: 1. Padded Mat (optional). Today’s routine is very well balanced! We are working on the flexibility, mobility, and stability of your shoulders, t-spine aka your upper back, and hips.

We are starting off with an end-range stretch isometric technique to stretch out and activate the back of your shoulders, specifically your posterior rotator cuff muscles. Remember to stretch out your shoulder as far as you can without pain, and then start to activate your muscles. Next we are working on an upper back activation movement. The main issue we see with people’s upper back is the fact that they lose “touch” with it, and have difficulty activating it. This movement is great to get you back in touch with your upper back and reverse that roundness from all of the sitting you are most likely doing. We are finishing up with a hip, shoulder, and core activation movement. This one is great for getting your gluts, core stabilizing muscles, lower traps and posterior shoulder muscles firing.

Have fun out there with your new found mobility! Social media thought of the day: Why do you work on your flexibility and mobility? We’d love to hear from you! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Flow: November 12

When you know with the know, you flow with flow. When you flow with the know, you know with the flow. Now, repeat that 10 times as fast as you can. That is today’s flow warm-up. Jokes! It is true though. We take a lot of pride here at Movement Vault to deliver you truly the most effective techniques after years and years of research and experimentation. We love you and your body loves you even more for hanging out with us!!!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. Get it guys!