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Flow: July 2

More Flow! A flow routine is just what your body needs. We’ve got a short and effective one for you.

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!

Hips, Shoulders & Ankles: July 1

We have a little bit of everything in today’s routine. We are hitting your shoulders again with a similar technique that we used yesterday. The hip movement that we are doing in today’s routine can be challenging, so grab a belt, towel or stretch strap. Have fun!

Equipment needed: 1. Stretch strap, or belt, or towel if you struggle to get into the position shown in the video thumbnail (optional) 2. Padded Mat (optional). We’ve got a good mix of stretches and movements in today’s routine! Today we are working on the flexibility, mobility, and stability of hips, shoulders, and ankles.

We are starting out with an end-range stretch isometric technique for your hip flexors and shoulders. It can be difficult to reach back and grab your leg in this position. If this is difficult for you, wrap a stretch strap, belt, or towel around your back leg, reach back and pull up. If you are struggling to hold your balance, try to perform this movement while lying on your stomach. Simply reach back and grab the front of your lower leg or wrap the stretch strap around the front of your lower leg. Next we are working on an end-range stretch isometric technique to increase your shoulder abduction, which is bring your arm out to the side up over your head. We are stretching out your lats and posterior rotator cuff muscles with this one. We are finishing up with an ankle end-range stretch isometric technique to stretch out the back of your calves, specifically your gastrocnemius and soleus muscles. Remember, keep your heel on the ground and stretch out your ankle as much as possible before starting to activate your ankle muscles.

By the way your body called. It told me to tell you that you are awesome! It thanks you for helping it move and feel it’s best. We love the social media love. Post on to your Instagram story or feed doing your Movement Vault routine or doing something Movement Vault is helping you do better. Tag us in it @movementvault. We’ll send you a comment and some ❤️. Get it guys!

Shoulders & Upper Back: June 30

You know that tight area right behind your shoulder/ shoulder blade? Yep! Those are your posterior rotator cuff muscles and they can get tight and tender. We are going to have your rotator cuff muscles as well as your upper back feeling amazing today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Yoga block, or stack of books, or PVC pipe/broom stick, or something that you can place your arm on while lying down that is 3″-12″ tall. 3. 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 posterior rotator cuff muscles. This muscle group is commonly tight in a lot of people. When these muscles are tight they will limit your overhead position aka being able to raise your arm above your head. Next we are moving on to shoulder flexion end-range stretch isometrics. The goal with this technique is to stretch out your shoulder muscles first, and then activate all of the muscles around your shoulder. You can use any of the above tools to help you stretch out your shoulder further. We are finishing up with chest peels. Focus on “putting your brain” in the muscles that are located in your upper back. Feel them activate as you lift your chest slowly off of the ground.

A happy body is a happy you. Thanks for hanging out with us today and giving your body exactly what it needed. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a shaka and some ❤️. Get it guys!

Hips & Back: June 29

Monday’s are international ___________ day? Answer: Feeling awesome. We’ve got some great hip and core action in today’s routine!

Equipment needed: 1. Padded Mat (optional).Today is all about the 90/90 position, which is one of the most effective positions to improve your hip internal and external rotation mobility. Today we are working on the flexibility, mobility, and stability of your hips and back.

We are starting off with 90/90 end-range stretch isometrics. The key to this technique is to first get as deep into the stretch as possible and then activate the muscles that you are stretching out. This is a 3-part stretch. If you feel like you are going to cramp, don’t fear the cramp. Push into the cramp, and when it happens, pause the video, and shake it off. When the cramp stops, get right back into the routine. Cramps tell you that this is a muscle that lacks activation and that you need to work on this area. We are finishing up 90/90 torso rotations. Try to stay as upright as possible and rotate as far as possible to each side. Feel your hips and core activate and engage.

You are now part of the 90/90 super squad! Seriously, you are going to feel amazing after this 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 some ❤️. Get it guys!

Flow: June 28

It isn’t truly a Sunday until you have gotten in your Movement Vault flow routine. A heads up for this routine: The movement shown in the image above can be challenging. If you are struggling to keep your balance, keep your back knee on the ground and continue to rotate as far as possible.

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!

Ankles & Feet: June 27

Do you ever feel like you have the weight of the world on your shoulders, I’ve been there too! But do you know what has the weight of YOU on top of it? Your feet! Your toe, foot, and ankle mobility are extremely important as they provide the foundation for your body and movement. We are going to help optimize your foundation aka your feet today.

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about giving the sometimes under appreciated and under worked on ankles exactly what they need. Today we are working on the flexibility, mobility, and stability of your ankles and feet.

We are starting off with a muscle / fascia release for your calf muscles, specifically your soleus and gastrocnemius muscles. Make sure to keep the mobility ball pretty high up on the back of your lower leg and really hug your lower leg into your body to create pressure. Next, we are working on an end range stretch isometric technique to stretch out and activate the muscles in the back of your lower leg. This technique increases your ankle dorsiflexion range of motion, which is important for things like running, squatting, lunges, snatches and jerks, and basically any other lower body movement in which your foot is on the ground. Make sure to get as deep into this stretch as possible before contracting your muscles. We are then moving onto a joint mobilization for the joints in your feet. Make sure to grip your feet tightly and rotate them from side to side as far as possible. This is a similar motion to turning a door handle. We are finishing up with a self-manually resisted stretch and activation exercises to stretch out and strengthen the outside of your ankle. This technique is great for improving your mobility as well as decreasing your risk for future ankle sprains. Have fun!

Shoulders & Ankles: June 26

The squat is one of the most functional positions we as humans can perform. The problem is, most of the population can’t sit in an unweighted deep squat without falling over. We are going to work on that today, as well as get the front of your shoulders feeling A+ level. The effectiveness is in the details, and we at Movement Vault obsess over the small details, so that you don’t have to. Have fun!

Equipment needed: 1. Something to hold on to such as a kettlebell, rig, or piece of furniture if you struggle getting into a deep squat. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and ankles.

Today is a great 1-2 combo. We are starting off with an end-range stretch isometric technique to open up the front of your shoulders. This is a great movement for 99.9% of you. All of the sitting time and time in front of the computer adds up and can lead to rounded and tight shoulders. Remember to stretch out your shoulders as far as possible and then start to contract and activate your shoulder muscles. We are finishing up with deep squat explorations. Your goal is to get into as deep of a squat as possible and then to weight shift in different directions, activating all of your muscles around your ankle.

Your body loves you! Keep giving 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: June 25

You can’t spell love with out the LO. You can’t spell flow without the LO. Flow= Love for you body!

Did somebody say Flow day? 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!

Hips & Upper Body: June 24

Have you heard the saying “sitting is the new smoking?” Traditional sitting in a chair all day without moving is not good for your muscles and joints or your health. But moving, stretching, and muscle activation from the sitting splits position is a totally different story! You’ll be in and out and feeling amazing in about 12 minutes today. Have fun!

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? We love reading your posts, it makes our day! 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 & Back: June 23

It’s time to put your hips into it. No really, it’s time to help your hips move like they should move. One of the movements that a lot of people struggle with is rotation of the hip. This applies to both internal and external rotation of the hip. Having great hip internal and external rotation mobility and stability can be the difference between low back pain and having a back that loves you. It can also be the difference between hitting a PR in your squat or continuously hitting plateaus because you get stuck in the hole. Let’s get your hips moving like hips should move!

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 �and some ❤️. Get it guys!

Shoulders & Upper Back: June 22

Raise your hand if you love to feel awesome and perform at the next level. Well, you are in the right place! In order to raise your hand overhead, we need to work on your mobility of your shoulders and that is exactly what we are going to do today.

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We have some great muscle release, stretch, and activation work 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 the front of your shoulders including your serratus anterior, pecs, and lat muscles. We are then working on end-range stretch isometrics to stretch out and activate the muscles we just stretched out. The key is to get as deep into this stretch as possible without pain, and then activate these muscles. If you have any pain, don’t go as deep into the stretch. We are finishing up with a stretch/activation movement for your upper back. The key with this one is to focus and concentration. Put your “brain” into these muscles and squeeze.

Why do you work on your flexibility and mobility? I’d love to hear from you. Send me an email at grayson@movementvault.com. I will personally read and respond to all emails.

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 some ❤️. Get it guys!

Flow: June 21

Let’s get this Sunday started with another effective flow day! We are delivering everything your body needs to feel and preform at your best. Have fun!

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!