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Shoulders & Ankles: 1-11

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 comment and some ❤️.

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. Get it guys!

Hips & Wrists: 1-10

Equipment needed: 1. Foam Roller. If you don’t have a foam roller, you can substitute with a mobility ball 2. Box, bench, couch or wall. Something to put your back leg against for the active couch stretch. 3. Padded Mat. Today is a day that everyone needs for their hip flexors! Today we are working on the flexibility, mobility, and stability of your hip flexors and wrists.

We are starting of with a muscle/fascia release for your hip flexors. If you don’t have a foam roller, you can use a mobility ball. We are then moving on to couch stretch end-range isometrics. This is one of the best active stretches for your hip flexors. It can be challenging and uncomfortable, this is normal. With that said, if coming up to a full lunge is too difficult or challenging, leave your front knee down on the mat. Another key is to make sure that your abs stay engaged. Don’t allow your low back to arch and extend. We are finishing up with wrist extension end-range stretch isometrics. The key is to stretch out your wrists as much as possible before starting your activation. If you have any pain in the front of your wrist, don’t go as deep into the stretch.

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

Flow: 1-09

We’ve got a movement packed Flow day for you 🌊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!

Neck & Shoulders: 1-08

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to give your neck the love that it deserves! Today we are working on the flexibility, mobility, and stability of your neck and shoulders.

We are starting off with a muscle/fascia release for your neck and shoulders, specifically your traps and levator scapulae muscles. This area is commonly tight and quite often contains “knots.” Next we are working on a 3-way neck stretch. Ease into this one and provide a medium amount of pull with these stretches. Don’t abruptly yank down on your neck. We are then moving on to a neck range of motion and activation movement. Your goal is to move your neck in it’s greatest range of motion possible. With that said, if you have pain in any corner of the circle, stay away from this area, and just move in your pain free range. We are finishing up with a shoulder blade aka scapula range of motion and activation movement. The same goes for this movement, only use your pain free range of motion. Really push this one. Feel all of the muscles around your shoulder blade activating.

You neck and shoulders love you! Thanks as always for hanging out with us. Remember, we give you the building blocks, you build the castle. 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!

T-Spine & Shoulders: 1-07

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 🤙and some ❤️. Get it guys!

Equipment needed: 1. Foam Roller. 2. PVC pipe or dowel of some sort (optional) 3. Padded Mat (optional). Today’s routine is great for “un-glueing” your rounded upper back and rounded shoulders! 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 for your upper back to decrease your upper back rounding. In the video, I am using a PVC pipe, but it isn’t mandatory if you don’t have one. Just flex your arms overhead. Focus on squeezing your upper back muscles that are in contact with the foam roller. Also, make sure to keep your abs engaged and low back relatively flat. Next we are working on a great stretch and activation technique for your shoulders. Focus on reaching back as far as your can. We are finishing up with a great range of motion and activation movement for your shoulders and shoulder blade muscles. Your goal is to keep your arms up as high as possible the entire time.

Get it guys!

Ankles, Hips, & Back: 1-06

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 ❤️.

Equipment needed: 1. Padded Mat. Today’s routine is a great one to perform before your squat day! Today we are working on the flexibility, mobility, and stability of your hips, back, and ankles.

We are starting off with an end-range stretch technique that targets your adductor muscles, which are the muscles located on the inside of your hip. This technique first stretches out your inner groin area, and then activates these muscles once they are stretches out. Next we are working on a stretch and activation movement for your entire spine. Focus on moving one vertebrae at a time up and down your spine. Think about making a wave of movement up, and then a wave of movement down. We are finishing up with an end-range stretch isometric technique to stretch out your calf muscles, specifically your gastrocnemius and soleus muscles. Make sure to keep your heel down, and let your knee track over your toes. Have fun guys!

Full Body (70 min routine): 1-05

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing, playing with your kids…and the list goes on…and tag us @movementvault.

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 🤙and some ❤️. Get it guys!

Hips, Back, & Shoulders: 1-04

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

We love to see you guys doing your Movement Vault routines wherever you are in the world. Post a pic or video of you doing this routine on to Facebook or to your Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Hips & Ankles: 1-03

Equipment needed: 1. Foam roller, or mobility ball / lacrosse ball, or kettlebell for the muscle release portion. 2. Padded mat. We have some great hip flexor mobility work today! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hip flexor muscles, specifically your rectus femoris, which is one of your quad muscles. We are then working on an end-range stretch isometric technique for your hip flexors and hamstrings. The key is to keep your abs and core engaged the entire time as you don’t wont to over extend your low back. Next lunge forward until you feel a stretch in the front of your hip. Now contract your hip flexors as if you are trying to drag your knee forward on the ground. We are finishing up with an end-range stretch isometric technique to increase your ankle dorsiflexion mobility. Dorsiflexion is the movement that you make when you are taking your foot off of a gas pedal and is important for a lot of movements in life and the gym.

You are now that much more awesome after performing this routine. Check in with yourself. How much better are you feeling? How much better are you moving? You are giving your body exactly what it needs!

We love to see you guys doing your Movement Vault routines! 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!

Shoulders & T-Spine: 1-02

We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). It’s time to open up the front of your tight shoulders and rounded upper back. Today we are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back. Today is a great routine for anyone who spends a lot of time in front of a computer.

We are starting off with a muscle/fascia release technique for your pec muscles which are located on the front of your shoulders. Next we are working on pec end-range stretch isometrics. Focus on getting as deep as you can in to this stretch and then contract your muscles on both sides of your shoulder. If you have any pain in this position, don’t go as deep into the stretch. We are finishing up with a stretch and activation technique for your upper back. Focus on arching just your upper back and contracting all of the muscles that run down both sides of your upper back. Have fun guys!

Full Body: 01-01

🎆Happy New Year! The entire Movement Vault team is wishing you a year full of of feeling and performing amazing. You know the saying new year, new you. We like to say that every morning the ball drops. You have the ability to make changes every morning and every day. You can do it. Consistency is key!

🐶We love to hear from you and see you doing your Movement Vault routines all over the world. Take a pic/video of you doing today’s Movement Vault routine or something that Movement Vault is helping you perform better such as your workout, hiking, surfing…and the list goes on…and tag us @movementvault.

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.

Get it guys!

Feet & Ankles: 12-31

You are going to need this foot and ankle maintenance for all of the walking and standing you are going to be doing tonight waiting for midnight to hit!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Don’t skip feet day! We know you are tempted to skip today because you think that your feet aren’t as important as your hips or shoulders. I’ve got new for you, they may be more important than both. Everything starts at your feet, and more specifically your big toe. Today we are working on the flexibility, mobility, and stability of your feet and ankles.

We are starting off with a muscle/fascia release for the bottom of your feet aka your plantar fascia. Focus on keeping your big toe extended as you roll. Next we are working on end-range stretch isometrics for your big toe. Focus on stretching out your big toe as far as possible and then contract your muscles around your toe. We are finishing up with a stretch and activation movement for your foot and ankle muscles. If you cramp up, no worries, pause the video, shake it off, and then jump right back in. Cramps mean that you need to work on a specific area more. Don’t fear the cramp.

Your feet are now ready for anything you throw at them. Strong and mobile feet equal a strong and mobile base of support for the rest of your body. Keep it up, you are doing awesome! Post on to your facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!