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Shoulders, T-Spine & Wrists: 7-22

Equipment needed: 1. Padded Mat (optional). It’s time to open up the front of your shoulders! Today we are working on the flexibility, mobility, and stability of the shoulders, t-spine aka your upper back and wrists.

We are starting off with an end-range stretch isometric technique for your pec muscles, which are the muscles located in the front of your shoulders/chest. Make sure you are as stretched out as possible, without pain, and then start to activate your muscles. Next we are working on a t-spine activation movement. Slowly lift one millimeter of your chest off of the mat at a time and then slowly lower back down. Finally, we are finishing up with a wrist full range of motion activation technique. Move your wrist in as big of a circle as possible, activating all of the muscles around your wrist.

Keep crushing it guys, your body loves you for it. 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: 7-21

Sundays are for Flow day 🔥Equipment needed: 1. Padded mat. Today is a flow day! Today’s flow routine is all about the 90/90 position. Which is a great position to focus in on the hips. but also other areas of the body as well. 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 & Ankles: 7-20

Equipment needed: 1. Padded Mat (optional). We are getting your gluts and hip rotators firing today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with an end-range stretch rotation activation movement. The key with this one is to stretch out your hip as far out to the side as possible. Once here, rotate your hip in both directions. If you experience any pinching in your hip, decrease the amount that you flex your hip out to the side. We are then moving on to hip fire hydrant holds. Fight to lift your leg as high as possible. We are finishing up with a core and ankle movement to open up the front of your ankles. Think about kicking your back leg into the ground.

Keep up the awesome work guys! Everyday that you spend maintaining your body counts. Your performance in life and in the gym is undoubtedly improving. 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 & Back: 7-19

Equipment needed: 1. Padded Mat (optional). We’ve got another great routine for you! Today we are working on the flexibility, mobility, and stability of the hips, ankles, and spine.

We are starting off with an end-range stretch isometric technique for your adductor muscles. These are the muscles that are located in your inner thigh. The key is to stretch out the muscle first and then contract your muscles, while they are stretched out. Next we are moving to an end-range stretch isometric technique to open up the front of your ankles. The same principle applies here, stretch out and then activate/contract. We are finishing up with a range of motion and activation movement for your entire spine. Focus on connecting your brain with all of the muscles that surround your low back aka your core. For this movement, you want to always be contracting one area that surrounds your mid section. This area will move as you move through your spine circle.

High five! You just crushed another Movement Vault session. Reflect on how much better you feel after today’s routine and all of the progress you have made with your daily mobility practice. 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 🤙and some ❤️. Get it guys!

Flow: 7-18

Today is a standing Flow day 🌊Equipment needed: 1. Padded mat. We are working on just about everything today. Today’s routine is all about movement quality. Try to do your best to stay focused, and to keep it slow and controlled.

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: 7-17

Equipment needed: 1. Padded Mat (optional). We have a longer full body routine today that is about 30 minutes long. Today we are working on the flexibility, mobility, and stability of every major joint in your body.

Every movement today is all about taking each of your joints through their full range of motion. When you do this you activate every muscle around every joint. The key is slow, and controlled movement. You want to connect with all of the muscles that are creating the individual movement. “Put your brain” in these muscles. It is really easy to go through the motions with these, no pun intended. Put in as much effort as you can. If you have pain anywhere in the range of motion, avoid the painful range and only move through your pain-free range of motion. These movements are gold!

Your body is ready for anything now! Tell the world how awesome you feel and move after this 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!

Neck & Shoulders: 7-16

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). We need to dedicate body maintenance to every part of our body including the neck. We have a very thorough neck day today. Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting off with a scalene muscle/fascia release using your hands. These are the muscles located on the side of your neck. We are then moving on to a muscle/fascia release for your traps and levator scapulae. These are the muscles on the top of your back that most people have “knots” in. Next we are moving on to neck full range of motion activation. The key is to explore as much pain-free range of motion as possible. If you have pain, avoid these painful ranges of motion. We are then moving on to a 3-way neck stretch. Be gentle, but apply a moderate stretch. The key is to pull diagonally. Finally we are finishing up with an end-range stretch technique to open up your pecs and the front of your shoulders.

Let us know how your neck, back, 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!

Full Body: 7-15

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 🤙and some ❤️. Get it guys!

Flow: 7-14

Today is all about the Flows 🔥Equipment needed: 1. Padded mat. Today’s flow day is a shortie and focuses on single arm and leg movement. It is very important to have the ability to control everyone of your joints, individually. We have some great rotation techniques in todays routine.

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: 7-13

Equipment needed: 1. Padded Mat. A jam packed 15-minutes of mobility gold today! We are working on the flexibility, mobility, and stability of your hips and spine.

We are starting off with an end-range stretch isometric technique for your adductor muscles. These are the muscles that are located on the inside of your thigh. The key with this one is to stretch out this area first and then activate these muscles. We are then working on a range of motion and stretch movement for your entire body, with an emphasis on your back. We are then finishing up with a movement we call aqua mans. This one is all about activation. Focus on contracting and moving all of the muscles around your low back as much as you can.

Continue putting in the work guys! You are getting better everyday. We love seeing you guys doing MV where ever you are at in the world. 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 & Ankles: 7-12

Equipment needed: 1. Padded Mat (optional). 2. If you struggle to hold a deep squat, then you will need something to hold on to such as a kettlebell, rig, table leg, etc. We’ve got some great shoulder rotation action in store for you today!

We are working on the flexibility, mobility, and stability of the shoulders and ankles. We are starting off with an end-range stretch isometric technique to increase your shoulder internal rotation. The key with this one is to keep you shoulder on the ground the entire time. This one can feel uncomfortable, which is normal, but don’t push into pain. We are then working on a great shoulder range of motion and activation movement for your shoulder internal and external rotation. We are finishing up with deep squat explorations. This is a great hip and ankle mobility movement. The key with this is to get as deep as you can in to your squat, hold on to something if you need to. Next weight shift in all directions, exploring new ranges of motion in your ankles. The smallest adjustments make your ankles work for the stability, which is what we want.

Keep staying consistent guys, your body loves you for it! We love seeing your posts. 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: 7-11

Flow day 🔥Equipment needed: 1. Padded mat. Today’s flow includes some great 90/90 hip and upper body work, as well as shoulder, and t-spine work. As always, 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!