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Flow: 10-06

Flow day 🌊Today’s flow day is a great one for all of you runner’s out there. Equipment needed: 1. Padded mat. 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!

T-Spine, Low Back & Shoulders: 10-05

Equipment needed: 1. Padded Mat (optional). Today is a great upper body day that includes a lot of rotational stretch and activation work. We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, low back, and shoulders.

We are starting off with a stretch and activation move for your upper back. Focus on using all of your core muscles and your upper back muscles to create rotation. Picture yourself in a tube. Rotate in the tube without touching the sides of the tube. Next we are working on segmented cat camels. Focus on moving one segment of your back aka vertebrae at a time. Try to make a wave off movement slowly going up and then down your back. Next up is one of the best activation and range of motion techniques you can do for your shoulders. Focus on slow and controlled movement and keep your arms and hands high. We are finishing up with a movement we call aquamans. This movement will activate all of your lower back muscles. Really focus on the activation with side bending and lifting your chest with this one.

Your body loves the fact that you are performing your daily body maintenance. How much better do you feel after doing today’s routine? Keep it up!

Thanks for helping us spread the word 😎 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 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!

Neck & Shoulders: 10-04

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today’s routine is a great for all of you desk warriors out there! Today we are working on the flexibility, mobility, and stability of the neck and shoulders.

We are starting out with a muscle/fascia release for your levator scapulae and traps, which are the muscles located on your upper back that attach into your neck. These are the muscles that almost everyone has “knots” in. We are then moving on to a 3-way neck stretch. Be relatively gentle here, and try not to “yank” your neck too hard. We are then moving on to reverse snow angels. For this movement, focus on slow and controlled movement and try to bring your shoulders and shoulder blades through their full range of motion. We are finally finishing up with a neck full range of motion technique. Do your best to explore all of your range of motion in your neck. If you have any painful areas, avoid these areas, and just complete the circle in your pain free areas. Have fun and stay consistent.

Let us know how your neck and shoulders feel after today’s routine. Post on to your Instagram story or feed and tag us in it @movementvault. We’ll send you some feedback on your movement, a 🤙and some ❤️. Get it guys!

Flow: 10-03

We really appreciate you helping us spread the word. Take a pic or video of yourself doing this routine and tag us in it @movementvault. Flow days are just what your body needs! ❤️Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We are working from the z-sit position and a half-kneeling position and working on a lot of rotational movement today. Everyone needs more rotation in their life.

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!

T-Spine, Shoulders & Hips: 10-02

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Your body needs today routine! We are working on the flexibility, mobility, and stability of the t-spine aka your upper back, shoulders, and hips.

We are starting off with an upper back joint mobilization that will help improve your t-spine extension. This means we are reversing that rounded upper back! This is a great movement for all of you that have to sit in a chair most of your day. Focus on squeezing your upper back muscles that are in contact with the foam roller. Another important key is to keep your abs engaged and to not let your low back arch. Next we are working on a shoulder end-range of motion activation movement. Focus on reaching back as far as you can. You get what you put into this one. The more effort the better. We are finishing up with a hip flexor and glut stretch and activation technique. Keep your core engaged, while you contract the front of your hips and then your glut.

You are crushing it! Have you been staying consistent? If yes, high five. If not, no worries. Everyday is a new day to start over and make the commitment to consistency to give your body what it needs.

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

Hips & Shoulders: 10-01

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are getting a healthy dose of hip flexor and lat/ rotator cuff mobility action. We are working on the flexibility, mobility, and stability of the hips and shoulders.

We are starting off with a muscle/ fascia release for your tensor fascia latae aka TFL, which is a muscle that is located on the front/side of your hip. This is a hip flexor that attaches into your IT-band and can contribute to tight hip flexors and tight IT-bands. We are then working on end-range stretch isometrics for your hip flexors. The goal with this movement is to first stretch out your hip flexors and then activate your muscles. This technique is pure gold! We are finishing up with an end-range stretch isometric technique for your lats and rotator cuff muscles of your shoulder. Remember to rotate as deep into this stretch as possible before activating.

You are now ready to take on the world and your workouts! We love to see you guys doing your Movement Vault. Post on to your Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a send you some feedback, 🤙and some ❤️. Get it guys!

Hips & Back: 9-30

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 Facebook, Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Flow: 9-29

Flow day 🔥Today’s flow day is a great one for all of you runner’s out there. Equipment needed: 1. Padded mat. 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!

Shoulders & Wrist: 9-28

Do you want tips or feedback on your movement for this routine or other routines? Post and pic/video on social media and tag us @movementvault and we will respond. Equipment needed: 1. Mobility ball or lacrosse ball. 2. PVC or broom stick or yoga block or something that you can stack 3-6 inches off of the ground to put your arm on top of while lying down. 3. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your rotator cuff muscles of your shoulder and wrists.

We are starting off with a muscle/fascia release for your rotator cuff muscles, specifically your teres minor and infraspinatus. Next we are working on an end-range stretch isometric technique to increase your shoulder flexion aka your overhead position, which is bringing your arm overhead. We are using a PVC pipe in the video, but your can substitute with anything noted above. Instead of gripping the PVC, you will place your hand on top of the object that you choose. If you don’t have any of the above, no worries, just press into the ground. We are finishing up with a full-range activation movement for your wrist. Do your best to move your wrist through it’s absolute complete range of motion. If you have any pain in the range of motion, skip this range, and only move in your pain free range.

Another Movement Vault body maintenance session complete! You are awesome!

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. We’ll comment on the post giving your tips on your movement and send you a 🤙and some ❤️. Get it guys!

Shoulders & Back: 9-27

Equipment needed: 1. Padded Mat (optional). We have another routine to get your body moving and feeling it’s best! Today we are working on the flexibility, mobility, and stability of your shoulders, and back.

We are starting off with an end-range stretch isometric technique for the front of your shoulders, specifically your pec muscles. This technique will help your shoulders become “unrounded.” Focus on stretching out the front of your shoulder, and then activating your shoulder muscles. If you have any pain in your shoulder, don’t go as deep into the stretch. Next we are working on a great core and low back activation movement. Focus on side bending and lifting as much as possible. We are finishing up with one of the best shoulder blade/scapulae activation exercises you can do. Focus on keeping your hands and arms high and your shoulder blade muscles engaged.

Your body is loving you! You are getting better everyday. Stay consistent! Post a picture or video of you doing Movement Vault on to your Instagram story or feed and tag us in it @movementvault. We’ll send you a �and some ❤️. Get it guys!

Flow: 9-26

Standing 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!

Shoulders & Hips: 9-25

Equipment needed: 1. Padded Mat (optional). We have a lot of effective shoulder and hip range of motion work today! We are working on the flexibility, mobility, and stability of your scapula aka shoulder blade muscles and hips.

We are starting off with a range of motion and activation movement for all of your muscles that surround your shoulder blades aka scapulae. Your goal is to activate and move your shoulder blades through your absolute full range of motion. If you have any pain at any point, skip this part in the range of motion and continue to perform the movement in your pain-free range of motion. Next we are working on an activation and range of motion movement for your shoulder. The note about pain above applies here as well. You get what you put into these previous two movements. Focus and squeeze all of these muscles. We are finishing up with a hip activation and range of motion movement. Focus on keeping your core engaged and the front of your pelvic bones on the mat as you move your leg slowly.

We love that you are spending time with us! Your body loves it even more. Check in with yourself after this routine and reflect on how much better your body feels and moves. Do the same later in the day today.

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!