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Full Body: 11-18

Equipment needed: 1. Padded Mat (optional). We’ve got a jam packed, shorter routine for you today! We are working on the flexibility, mobility, and stability of the entire body.

We are starting off with 90/90 transitions. The key with these is to use as much support as you need. This could mean 2 hands or 1 hand down behind you for support. Focus on driving your knees apart while you transition. We are then working on a movement that works on hip and spine mobility, as well as core stability. Remember to push your hips back and to the side when lowering. Finally, we are working on a shoulder and core activation movement. Try to lift the front of your chest as high off of the ground as possible as you reach.

You know the saying, “Use it or lose it.” You guys are moving it. Great job! We love to see you guys doing 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: 11-17

We really appreciate you helping us spread the word. Take a pic or video of yourself doing this routine and tag us in it @movementvault. Flow days are just what your body needs! ❤️Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life.

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 & Back: 11-16

Equipment needed: 1. Padded Mat. We’ve got a lot of good hip internal and external rotation stretch and activation, along with spine range of motion and activation today. We are working on the flexibility, mobility, and stability of the hips and back.

We are starting off with a 3-piece 90/90 position movement that includes 3 different types of contractions. This movement is all about getting as deep as you can into the stretch and then activating all of the muscles around your hip. We are then finishing up with full range of motion spinal circles. Your goal with this movement is to move your back in as many ranges of motion as possible while activating all of the muscles that surround and protect your back aka your core muscles. If you have pain anywhere in the “circle”, don’t push into the pain and just utilize the pain free range of motion. This is a very effective 1-2 combo today!

Thanks for helping us spread the word guys, we really appreciate it! 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: 11-15

We’re switching it up this week. Friday Flow day! We’ve got some great stretch, movement, and muscle activation in today’s routine. 🔥Equipment needed: 1. Padded mat. We are working on just about every are 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!

Shoulders, T-Spine & Hips: 11-14

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!

Feet & Hips: 11-13

Equipment needed: 1. Mobility ball or lacrosse 2. Something to put your big toe up against such as the corner of a wall, piece of furniture, or box. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your feet and hips.

We have a saying at Movement Vault, “Don’t skip feet day.” Your foot mobility is as important, if not more important than any other area of your body. We are starting off with a muscle/fascia release technique for your plantar fascia and the muscles on the bottom of your foot. Next, we are working on your big toe end-range stretch isometrics. The key is to stretch out your big toe as much as possible before contracting your muscles. Finally, we are finishing up with an end-range stretch technique for your inner thigh muscles aka your adductor muscles.

You body loves! Take a second to think about how much better you feel after today’s routine and how much better you feel since starting your Movement Vault practice. 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!

Thoracic Spine: 11-12

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). A shortie, but a goodie today! Today is all about your your upper back. We are working on the flexibility, mobility, and stability of your t-spine aka your upper back. Today is a great routine for all of you desk workers.

We are starting out with a joint mobilization and activation technique to improve your upper back rotation. The goal with this movement is to keep both sides of your spine and ribs on the foam roller as you activate the muscles around your midsection, trying to rotate in one direction and then the other. Next we are working on an upper back rotation movement. Your goal is to try to rotate as much as possible. You will want to continue to activate your core muscles and the muscles around your back trying to rotate further and fruther.

You are amazing! Give yourself a huge high five for giving your body exactly what it needs today. I’m giving you a huge high five as well!

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 & Low Back: 11-11

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up! We love to hear from you.

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 some ❤️. Get it guys!

Flow: 11-10

When you give your body the maintenance that it needs, it rewards you by feeling amazing! Flow day to the rescue🌊

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

Wrists, Shoulders & T-Spine: 11-09

Equipment needed: 1. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your wrists, t-spine aka your upper back, and shoulders.

We are starting off with a self active muscle/fascia release for your wrist, specifically your wrist flexor muscles. All you need is your hands for this one. We are then moving on to two different wrist stretch and activation movements. Next we have a t-spine activation movement. Focus on slowly lifting your chest off of the ground one millimeter at a time and then slowly lowering it back down. Finally we are finishing up with a shoulder activation movement that will get all of the muscles in the back of your shoulders firing. Try to keep your arms as high as possible for each position.

Do you have any suggestions? Hit us up on facebook or instagram. We also love the social media love. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll comment and some ❤️. Get it guys!

Hips & Shoulders & Ankles: 11-08

Huge thanks to everyone of you that is helping us spread the word! We have been receiving a lot of emails, messages, and posts lately from you guys talking about how Movement Vault is helping you feel, move, and live better! We really appreciate it! �

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. Today’s routine is all about activation at your end-ranges of motion aka while being stretched out. We are starting off with a hip abductor and adductor stretch/ activation. Your abductors are the muscles on the outside of your hip such as your gluteus maximus and medius. You adductor are the muscles on the inside of your hip. We are then moving on to a core, shoulder, and back rotational activation movement. Really focus on lifting your chest and shoulder as high as possible. Finally we are finishing up with an ankle end-range stretch isometric technique. This one is all about activating all of the muscles on the front of your ankle.

Let us know how you feel after today’s 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!

Flow: 11-07

Standing Flow day 🔥It is important to move your body in every range of motion and every position. That is why it is good to get up off of the mat from time to time and perform a standing flow.

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!