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Ankles & Hips: 6-05

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles, specifically the front of your ankles, and your hips, specifically your hip flexors. This routine can be challenging, but as long as you are doing your best you will be progressing. We are starting off with a muscle/fascia release for your tibilais anterior muscles, which is the muscles located on the front of your ankle and travels up your shin bone aka tibia. We are then working on an end-range activation movement to open up your ankle plantar flexion aka the front of your ankles. We are finishing up with an awesome movement to open up your hip flexors and the front of your ankles.

Bonus points for social media shoutouts. 🤙 Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

T-Spine & Wrists: 6-04

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the t-spine aka your upper back and wrists. Today is a great routine for all of you desk athletes! We are starting out with a joint mobilization to increase your upper back extension and rotation. We are then moving on to a t-spine rotation activation movement and then finally finishing up with two wrist stretch and activation techniques.

How are you liking the program? What routines would you love to see us film? What features would you love to see added? Hit us up on instagram DM @movementvault or Facebook message. We love to hear from you guys!

Shoulders & Ankles: 6-03

Equipment needed: 1. Something to hold on to such as a kettlebell, rig, or piece of furniture if you have difficulty getting into a deep squat 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your shoulders and ankles. We are starting off with an end-range stretch isometric technique for your rotator cuff muscles and shoulder joint capsule. We are then moving on to a great shoulder internal and external rotation activation technique. We are finally finishing up with ankle deep squat exploration. The goal with this movement is to stretch out and activate your ankles in as many ranges of motion as possible.

Thanks for helping us spread the word guys! Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Have fun!

Flow: 6-02

Sunday 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!

Hips & Ankles: 6-01

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. 3. Stretch strap, a band, belt or towel if it is difficult for you to reach your back leg in the pose pictured above. Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are starting off with a muscle/fascia release for your quads and hip flexors, specifically your rectus femoris. We are then moving on to an awesome hip flexor end-range stretch isometric technique. Use the strap, belt, or towel if you struggle to reach your back leg. We are finally finishing up with an ankle dorsiflexion end-range stretch isometric technique. The gold is in the active stretches!

Let us know how your hips and ankles 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!

T-Spine and Shoulders: 5-31

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Fri-Yay Mobility!!! 🎉Today we are working on the flexibility, mobility, and stability of the t-spine aka your upper back and shoulders. We are starting off with a joint mobilization for your upper back. We are then moving on to segmented cat-camels to work on the activation of every muscle that connects into your spine. We are then working on t-spine rotation. Lastly, we are finishing up with a shoulder end-range stretch isometric technique to open up your overhead position aka your shoulder flexion.

How is Movement Vault helping you perform better, decrease pain, and increase your mobility? We would love to hear from you! If you are interested in recording a short testimonial we would be forever grateful. DM us on instagram or Facebook, or you can contact grayson@movementvault.com for details. Have fun guys!

Flow: 5-30

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!

Wrist & Ankles: 5-29

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the ankles and wrist. We are starting with an ankle and wrist full range of motion activation. We are then moving on to an end-range stretch isometric technique to open up the front of your ankles. Don’t fear the cramp! Finally we are finishing up with two wrist activation and stretch techniques.

Let us know how your body is feeling 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!

Hips, Back & Ankles: 5-28

Equipment needed: 1. Padded Mat (optional). Today’s routine is great to help your squat positioning and/or help you prep for squatting! Today we are working on the flexibility, mobility, and stability of the hips, back, and ankles. We are starting off with a hip adductor/abductor end-range stretch isometric technique. Your adductor muscle are your inner groin muscles, and your abductors the muscles on the outside of your hips including your gluts. We are then moving on to segmented cat-camels to target all of the muscles that make your spine move well. We are then finishing up with two ankle stretch and activation movements. You will be ready to squat the world after this routine!

Let us know how your body feels 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!

Lower Body: 5-27

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the lower body including the hips, knees, and ankles. Today is all about taking each of these joints through it’s full range of motion and activating all of the muscles that are located around each joint. Concentrate and focus on slow, controlled movement. Fight to achieve your maximal range of motion with every repetition.

Why do you like Movement Vault? Let us know by Dm’ing us on Instagram/Facebook and/or 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: 5-26

Flow day 🔥We have a split stance standing flow day today. Equipment needed: 1. Padded mat (optional). 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!

Shoulders: 5-25

Equipment needed: 1. Mobility ball or Lacrosse Ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders. A full shoulders day with a focus on the rotator cuff! We are starting off with a posterior rotator cuff muscle/fascia active release. We are then moving on to an end-range stretch isometric technique to increase your overhead arm position aka shoulder flexion, increasing the mobility of your lats, rotator cuff muscles, and triceps. Finally we are finishing up with an end-range stretch technique for your posterior rotator cuff muscles.

Let us know how your 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 ❤️. Have fun guys!