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Flow: September 22

We are working on some great rotational movements as well other effective techniques in today’s routine.

Flow day! Equipment needed: 1. Padded mat. 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. Have fun!

Hips and Upper Back: September 21

Equipment needed: 1. Padded Mat (optional). Today we are working from the sitting splits position aka straddle position. We are working on just about everything today, but focusing in on the flexibility, mobility, and stability of the hips and upper body. We are incorporating four different stretch and activation techniques while in the sitting splits position. During this routine, focus on slow and controlled movement. Really focus on quality movement and putting your “brain” in the muscle / area of the body that you are moving.

How do you feel after today’s sitting split routine? Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Upper Body and Core: September 20

Equipment needed: 1. Foam Roller. Today is all about the muscles that are located on the side of your upper body! This is also a great low back and upper body routine. We are working on the flexibility, mobility, and stability of your lateral body.

We are staring off with a muscle/fascia release for the muscles located on the side of your upper body. These muscles include your obliques, quadratus lumborum, lats, and posterior rotator cuff muscles. Next we are working on side bend stretch holds. These aren’t your grandma’s side bend holds. Focus on squeezing the muscles on one side of your body as you stretch out the muscles on the other side of your body. Keep your arm punching up and over. We are then working on one of the best shoulder range-of-motion and activation movements you can do. Focus on slow and controlled movement. You want to keep your shoulder blades aka scapulae engaged the entire time and move through your absolute full range of motion. We are finishing up with a great activation and stretch for all of the muscles around your low back. Focus on activating all of your core muscles as you move through your full range of motion.

The biggest hurdle to success is consistency. Stay consistent and your body will thank you for it!

Hips, Knees and Ankles: September 19

The bamboo that bends is harder to break than the oak that resists. It’s time to get mobile and strong.

Equipment needed: 1. If you struggle with getting in to the position shown above you will need a stretch strap, long band, towel, or belt to help you reach your back leg. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a stretch and activation technique called end-range stretch isometrics. As mentioned above, this can be a difficult position to get into, but no worries. Wrap a long band, stretch strap, belt, or towel around the front of your back ankle. Try to stretch out your hip flexors and quads as much as possible before contracting these muscles. Next we are working on improving your activation in the muscles on the back of your upper leg, specifically your glutes and hamstrings. Focus on contracting and squeezing these muscles as much as possible. Don’t fear the cramp. Cramps just mean that you need to work on that specific muscle. We are finishing up with an ankle stretch and activation movement to improve your ankle dorsiflexion. Again, try to stretch out these muscles as much as possible before contracting your muscles.

Let us know how your hips and ankles feel after todays routine. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Flow: September 18

Equipment Needed: Padded Mat and You! We’ve got an another effective Movement Vault flow routine today. Have fun and remember to breathe.

1. Quadruped Hip Extension + Knee Flexion
2. Quadruped Hip Extension + Hip Internal and External Rotation Holds
3. Segmented Cat Camels
4. Quadruped Moving Fire Hydrants
5. Kneeling Toe Rock Back and Forths
6. Quadruped Shoulder Windmills Full Range of Motion

Hips and Knees: September 17

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.

Shoulders and Back: September 16

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!

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!

Flow: September 15

It’s time to work on just about every area of your body. Today’s flow routine is 20 minutes long and focuses on stretching out and activating muscles in numerous ranges of motion and positions. While you are performing today’s routine, try to concentrate as much as possible on the area that you are moving. When you are able to “put your brain” in to the area that you are focusing on, the technique will be that much more effective. This increases body awareness aka proprioception and has quite the impact on your nervous system. As always, have fun!

Equipment Needed: 1) Padded Mat.

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault

Hips, Shoulders and Back: September 14

Equipment needed: 1. Mobility ball or lacrosse ball. If you don’t have one handy, you can use a foam roller. 2. Padded Mat (optional). Today is a glute focused day, which are your butt muscles. These muscles can get tight and/or “weak” due in part to spending too much time sitting.

Today we are working on the flexibility, mobility, and stability of your hips, shoulders, and low back. We are starting out with a muscle/fascia release for your glute muscles and external rotator muscles of your hip including your piriformis. We are then moving on to an active stretch technique for your glutes called end-range stretch isometrics. Focus on brining your leg as close to your chest as possible before adding in the active muscle contraction. We are finishing up with an activation movement for your shoulder and low back. Try to lift your chest and shoulder as far off of the ground as possible. Remember to keep breathing throughout this routine. Have fun guys!

Shoulder, Upper Back and Wrist: September 13

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, your body loves you for it. Post on to your Instagram story or feed and tag us in it @movementvault. Have fun!

Ankles: September 12

We’ve got another effective active stretching and muscle activation routine for you today! Today is all about your ankles. Sometimes you need to have an entire routine dedicated to just one specific area of your body. The ankles are a notoriously tight area for a lot people and an often neglected joint. No matter how mobile your hips are, if you have tight ankles, your entire movement pattern will be thrown off due to compensation caused by having tight ankles. I have spent 60+ minutes at a time working on just my ankles, so you’ve got this 15 minute routine 🙂 Have fun and remember that your body loves you for the work and effort you are putting in to maintain it so that it is working in peak shape.

Equipment needed: 1. Padded Mat. We are working on the flexibility, mobility, and stability of your ankles.

We are starting off with two different active stretch end-range isometric techniques for your ankles. The keys with these movements are to maximally stretch out your ankles first, and then start to contract the muscles that are being stretched out. The first position can be quite uncomfortable, this is normal. This means that you really need this stretch. You should not have an intense sharp pain however. There is a difference between pain and discomfort. If you have pain, back off of the stretch a little and work into it. The first active stretch will improve your ankle plantar flexion, and the second will improve your ankle dorsiflexion. The last movement will be stretching out and activating the side of your ankle. Focus on contracting the side of your ankle muscles as much as possible while you slowly stretch them out. We are covering all off the movement at your ankles today and after this routine your ankles will be ready for anything!

Follow us and hit us up on Instagram, Facebook, and Twitter @movementvault.

Flow: September 11

Did you know that Shakespeare was deeply into flowetry? How else do you think he was able to craft such marvels.

Equipment needed: 1. Padded mat. Today is a flow day!

We love to hear from you! 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!