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Lower Body: August 3

“Do it to the very best of your ability.” This is a common saying and great advice. If you’re going to put in the time to do it, make sure you are using your time effectively and giving it your all. This definitely applies to today’s routine as well. Try to move each of your joints through every millimeter of possible range of motion that you have.

Equipment needed: 1. Padded Mat (optional). Today is all about range-of-motion. We are taking each joint in your lower body through it’s full range of motion and activating all of the muscles that surround it. Today we are working on the flexibility, mobility, and stability of the entire lower body. We are working on a series of full range of motion activation techniques for your hips, knees, and ankles. The goal of each of these movements is to stay slow, and controlled and to “put your brain” into these muscles. You want to try to utilize every little millimeter of range of motion. If you have pain anywhere in the range of motion, stay out of that specific range, and just utilize the the pain-free range.

Your lower body will be ready to get after it when this routine is complete. Post a pic/video doing MV or performing something that MV is helping you do better. 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: August 2

Go with the flow! I feel like that is the motto at this time in the world, and the theme for today’s routine. We’ve got a little bit of everything in store, with some very effective hip flexor stretch and activation for you. Try to focus in on every single muscle fiber while it’s contracted and being stretched out.

A flow routine is just what your body needs today. Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about area of your body 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!

Full Body: August 1

We’ve got another one of our extended routines for you today! Saturdays are great days to spend a little extra time on that amazing vessel that takes you from point A to point B and allows you to do everything you want to do in life. That vessel is your body.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Stretch strap or long band or belt or towel if it is difficult for you to reach back and grab your back leg in a lunge position. 3. Padded Mat. Today is a special edition Movement Vault long routine that was shot live in CrossFit Kingsboro in Brooklyn, NY. We are working on just about every area of your body today! We are working on the flexibility, mobility, and stability of your neck, shoulders, upper back, lower back, hips, and ankles.

This is a long routine, so perform the full routine if you have time. If not, do a portion now and a portion later. The muscle release work is in the beginning of the routine and the stretch and activation work after. In this routine you will perform 3 muscle/fascia release techniques, 3 end-range stretch isometric techniques, and many activation and range of motion movements. Your body is going to feel amazing after this extended routine!

Thanks for helping us spread the word �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. We’ll comment with feedback and send you a �and some ❤️. Get it guys!

Hips, Shoulders & Back: July 31

Our store is open 24/7 and we have amazing health and performance stocked high. We’ve got a great routine in-store for you today….I mean in-home for you today! We are doing a lot today in under 20 minutes.

Equipment needed: We try to keep the equipment needed in our routines to a minimum, with that said today you will need 1. PVC pipe, or broom stick, or something eld to hold on to for balance. 2. Box, or bench, or coach. You basically need something to put your leg on top of, like in the picture above. 3. Padded Mat (optional).

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and back. We are starting off with an end-range isometric technique that stretches out and activates your hamstring muscles, which are located on the back of your upper leg. Make sure to get into your maximal stretch and then drive your leg down into the box. Next, we are using a similar technique, but for the outside / front of your shoulders. The muscles that are being actively stretched out include your rotator cuff and lat muscles. We are finishing up with an upper back aka thoracic spine activation movement. Do you best to contract your upper back muscles as much as possible.

Let us know how you are feeling 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!

Flow: July 30

If you grew up in a place that got really cold and snowy in the winter, you how awesome snow days were. What’s even better than a snow day? A flow day! The (corny) jokes never stop! We are working from a lot great positions today. As always, you get what you put in to each routine. Even with the most effective routine, if you only put in a partial effort, you will get a partial result. Let’s put in a maximal effort for a maximal result.

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!

Shoulders & Upper Back: July 29

We are getting deep today. Question to think about: If you have a “shoulder” that isn’t able to actually move like a shoulder should be able to move, is it really a shoulder? Let’s get your shoulders moving like a shoulder should move! We are dedicating a lot of time to your shoulders and upper back lately. Trust me, you need it!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders, specifically your serratus anterior, deltoid, rotator cuff, and lat muscles and your entire spine.

We are starting off with a muscle / fascia release technique for the front of your shoulders, specifically your serratus anterior. Next we are working on an activation movement that targets both sides of your shoulders. Next, we are stretching out and activating your shoulder with end-range stretch isometrics. This technique will help you improve your shoulder flexion mobility aka bringing your arms above your head. We are finishing up with spine circles, which are one of the best movements you can do for your back. You will be stretching out and activating your entire spine.

How good does it feel to feel good? If you are feeling really good, send us a message or post on your social media and tag us @movementvault. We love to hear from you! It literally makes our day. See you tomorrow!

Hips & Back: July 28

Do you know what is better than a banana split? Working on your mobility from the sitting splits position. The sitting splits position is such an effective position to work from and we are going to have some fun in it today!

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!

Thanks for helping us spread the “feeling amazing” word! 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. We’ll comment with feedback and send you a comment and some ❤️. Get it guys!

Upper Back & Shoulders: July 27

Your upper back is an area of the body that gets a lot of neglect in the way most people are living their lives today. I’m referring to the slumped, bend over the desk, phone, book position that most people are spending way too much time in. We are going to fix that rounded upper back today.

Equipment needed: 1. Padded Mat (optional). Let’s get your spine moving like it should be moving! 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 movement to get every muscle in and around your spine moving well and activating properly. The key with this movement is to focus and put your “brain” in to each one of these small muscles that attach into your spine. We are then working on a movement to stretch out and activate your t-spine rotation. Your goal is to rotate as much as possible, while continually trying to push further. Try not to just “hang” out in this position, make it active. We are finishing up with one of our favorite movements for the shoulders, called reverse snow angels. Your goal with this one is to keep your arms and hands high, and keep your shoulders blade aka scapula muscles firing.

You are getting better everyday! Your body appreciate’s you spending the time to give it what it needs. 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: July 26

Feel Infinite. Move Infinite. Live Infinite.

Your body was meant to move in an infinite combination of ways. Moving your joints through their full range of motion as well as using specific joint combinations is a sure fire way to keeping your joints as healthy as possible. Let’s give your joint’s what they need using today’s flow routine.

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. 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!

Shoulders & Upper Back: July 25

Have you heard the phrase, “Give the old college try?” Well, today we are going to take your tricep to college. See what I did there? Really though, a lot of what we do in Movement Vault on a deep nervous system level is teach your nervous system, muscles and joints that you are safe to move in specific ranges of motion and how to move well in these ranges of motion. Let’s get your body educated! 4.0 status!

Equipment needed: 1. Mobility ball, Kettlebell or, Foam Roller. 2. 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 triceps. Your triceps are located in the back of your upper arm. We are using either a kettlebell handle or mobility ball, but you can sub out a foam roller if you would like. We are then moving on to an end-range stretch isometric technique to stretch out your lats, rotator cuff, and the front of your shoulders. The key is to stretch out your shoulders first and then contract your shoulders. We are then moving on to a upper back activation movement. Focus on activating your upper back muscles as your peel one millimeter of your chest off of the ground. We are finishing up with a shoulder activation movement. Fight to keep your arms and hands as high as possible in each position.

How good are your shoulders and t-spine feeling after today’s routine? Lets us know, we would 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!

Hips: July 24

We are doing a quick deep dive on your hips today. We are going to improve your hip rotation, specifically internal and external rotation. Hip rotation is a huge issue issue for a lot of people and can lead to pain and injury down the line such as low back pain. Not you though! Let’s have some fun today with our hips.

Equipment needed: 1. Padded Mat (optional). Let’s be real, is there anything better than the 90/90 position? We didn’t think so. Today we are working on the flexibility, mobility, and stability of your hips.

Today’s routine is all about the 90/90 position. We are starting out with end-range stretch isometrics to increase your hip rotation, specifically hip internal and external rotation. The key is to stretch out your hip first, and then contract the muscles around your hip, depending on the direction that we are focusing on. We are then finishing up with 90/90 transitions. If you need to place one or two hands behind you for support, please do so. Focus on driving your knees away from each other for each transition.

Your hips are now ready for life, the gym, your sport, and anything else you want to throw at them! We love to see you guys doing your Movement Vault! 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: July 23

It’s time to get your flow on! Flows are the perfect way to give your joints exactly what they need. Do you ever have those days where you wake up feeling stiff and the stiffness doesn’t seem to improve? Try this flow out and get back to us. You will definitely feel the difference afterwards!

Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. 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!