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Upper Back & Wrists: June 9

You’re back and we are happy to see you! I and the Movement Vault appreciate each and everyone of you. Did you know that we have MV users in over 50 countries all over the world? And just think, we are just getting started with big things on the horizon.

The desk situation that most of the world faces every morning can lead to a lot of joint disfunction over time. Two of these areas of the body are your upper back and wrists. Guess what areas of the body we are optimizing today? You guessed it. It’s go time!

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back, and wrists. We are starting out with a joint mobilization and muscle activation to improve your upper back rotation. Focus on trying to keep both sides of the middle of your spine in contact with the foam roller the entire time while rotating. Next, we are working on a very effective stretch and activation for your upper back and core muscles. Focus on rotating as far as possible in each direction. Really put that extra effort in to this one. Next, we are working on moving your wrist through your absolute full range of motion. Try to move through every available pain free millimeter of range of motion that you have. We are finishing up with an end-range stretch isometric technique to stretch out and activate your wrist muscles. Make sure to stretch out your wrists as much as possible before activating your wrist muscles. It is important that you don’t have a pinching or wrist pain in the front of your wrists. If you do, don’t stretch your wrist out as much.

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Hip, Back & Shoulders (MV mini): June 8

Double high five! Today we have another preview of our Movement Vault Mini routines which are short 5-8 minute routines that you can get in at anytime, anywhere, that don’t require the normal 10-20 minutes. These routines are great when you just can’t find the time to perform a typical length routine. You guys asked for it and we are delivering. We get that life gets in the way sometimes. Don’t let life get in the way too often though, as you always have an extra 5 minutes to dedicate to the health and longevity of your joints.

Let me know what you think of the Movement Vault Mini’s by emailing me directly at grayson@movementvault.com, using the chat widget in the bottom corner to send us a message or sending us a message on Facebook, Instagram, or Twitter @movementvault.

Equipment Needed: 1) Padded Mat (Optional) Today we are working on the flexibility, stability, and mobility of your shoulders, hips, and back.

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Hips: June 7

It’s Monday and it’s go time! You know what they say, Mondays are international chest and tri-day. For us though, Monday is all about optimizing your almighty hip flexors. We all have a love and hate relationship with our hip flexors and the active couch stretch. This is for good reason. I have yet to meet a person that hasn’t benefited from this active stretch variation. Let’s go!

Equipment needed: 1. Foam Roller or if you don’t have a foam roller you can use your own hands for a skin rolling muscle/fascia release technique. 2. Box, or a bench, or your couch. 3. Padded Mat. Today is all about your hip flexors. Most of you spend way too much time sitting. Your hip flexors are one of the muscles that can get very tight and weak due to all of this accumulated time sitting. We are going to fix your hip flexors today!

Today we are working on the flexibility, mobility, and stability of your hips. We are starting off with a muscle / fascia release for your entire quadricep muscle group which is the muscles located on the front of your thigh. You have the option of using a foam roller or using your hands and performing a skin rolling technique. To perform the skin rolling, think of pinching a piece of your skin and then rolling upward and downward on your quadricep muscles. This can feel a little weird, but it is very effective.

We are finishing up with one of the most effective active hip flexor stretches you can do. This is an end-range stretch isometric technique. Make sure to pad your bottom knee. If you are unable to get into the lunge position, keep your front knee on the ground. If it is hard to get into the modified position, try lying on the ground and putting your back leg up against the couch. This one can be uncomfortable. This is normal. Have fun!

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Flow: June 6

Welcome back! It’s Sunday, and I know you have things to do. With that, do you have any questions about this routine or anything pertaining to Movement Vault, etc? You can contact me directly at grayson@movementvault.com. We have some big things on the relative horizon and you will know soon enough. Have fun!

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

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Full Body (70 min): June 5

Welcome back! This is a longer MV routine, but don’t be intimidated by the time needed. If you can’t perform the entire routine, no worries, just perform what you can, and place the rest in the fridge for later. MV leftovers are the best, right! FYI the muscle/fascia release techniques are in the beginning, followed by the active stretches and muscle activation, followed by a nice little flow at the end. Enjoy!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Stretch strap or long band or belt or towel if it is difficult for you to reach back and grab your back leg in a lunge position. 3. Padded Mat. Today is a special edition Movement Vault long routine that was shot live in CrossFit Kingsboro in Brooklyn, NY. We are working on just about every area of your body today! We are working on the flexibility, mobility, and stability of your neck, shoulders, upper back, lower back, hips, and ankles.

This is a long routine, so perform the full routine if you have time. If not, do a portion now and a portion later. The muscle release work is in the beginning of the routine and the stretch and activation work after. In this routine you will perform 3 muscle/fascia release techniques, 3 end-range stretch isometric techniques, and many activation and range of motion movements. Your body is going to feel amazing after this extended routine!

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Hips, Shoulders & Back: June 4

Flex Friday, it’s go time. Today we are flexing the fact that you are giving your body exactly what it needs to perform at it’s best, so that you can feel your best. We are also flexing your hip external and internal rotator, and low back and core muscles while we stretch them out of course. Have an amazing MV session and Friday!

Equipment needed: 1. Padded Mat (optional). Today is all about the 90/90 position. We are going to open up and activate your hip internal and external rotators as well as other muscles. We are working on the flexibility, mobility, and stability of the hips and low back.

We are starting off with 90/90 eccentrics with end-range stretch holds. Your goal is to lower very slow and controlled. Make sure you continue to drive your front leg into the ground as you lower. The movement is great for stretching and increasing activation in your gluteus muscles and rotators such as your piriformis. Next we are working on 90/90 torso rotations. Try to stay as upright as possible and really feel all of the muscles around your midsection get activated. We are finishing up with 90/90 side bend holds. Your goal is to squeeze the muscles on one side of your torso as the other side stretches out.

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Flow: June 3

Welcome back. You are doing amazing! In order to feel your best and perform at your highest level, no matter what your goals are, consistency is key. You are your own boss, and thus answer to yourself. Check in with yourself today and ask yourself if your actions are aligning with your goals? If they are, amazing! If not, it’s time to make some adjustments. If you don’t have goals, take some time after this routine to think through some goals. Have fun!

Equipment needed: 1. Padded mat. Today is a Flow Day!

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Ankles & Feet: June 2

Welcome back, it’s ankle and feet day! The amount of patients and athletes that I have worked with that had knee and hip issues due to having tight and non-mobile ankles and feet is off the charts. Most movement we do as humans starts at our feet and ankles and they literally provide the foundation for us to move upon. When your ankles and feet joints are not moving the way they should, your knees, and hips will let you know sooner or later. Not to mention feet pain and injury! If you’ve experienced plantar fasciitis you know what I am talking about. Have fun!

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your ankles and feet. We are starting off with a muscle/ fascia release / joint mobilization for the front of your ankles. This one can be pretty uncomfortable. Apply as much pressure as you can tolerate. Next we are moving on to an end-range stretch isometric technique to stretch out and activate the muscles and fascia in the front of your ankles. Try to stretch out the front of your ankles as much as possible before starting the muscle contraction. This one can also be uncomfortable, but this is normal. We are finishing up with a stretch and muscle activation exercise for your feet. Really focus on contracting your toes muscles as much as possible, while moving your foot and ankle.

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Shoulders & Upper Back: June 1

It’s time to give your almighty rotator cuff’s the maintenance that they need. Your rotator cuff is made up of four muscles, with three on the back of your shoulder blade and one on the front of your shoulder. These muscles get notoriously tight and weak and can lead to restricted shoulder mobility, specifically lifting your arm overhead. Remember to breathe 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.

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Hips, Shoulders & Ankles: May 31

Monday marks the start of a new week. It is a chance to continue with the momentum that you have created in your continual health journey. It also allows you to create the momentum and consistency that you have been aiming for, but may be just shy of. Either way, you are here and have completed the most challenging part, which is just showing up. Have an amazing Monday and start to your week!

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, shoulders, and ankles. Today’s routine is all about activation at your end-ranges of motion aka while being stretched out. We are starting off with a hip abductor and adductor stretch/ activation. Your abductors are the muscles on the outside of your hip such as your gluteus maximus and medius. You adductor are the muscles on the inside of your hip. We are then moving on to a core, shoulder, and back rotational activation movement. Really focus on lifting your chest and shoulder as high as possible. Finally we are finishing up with an ankle end-range stretch isometric technique. This one is all about activating all of the muscles on the front of your ankle.

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Flow: May 30

Sunday Funday Flow day! It’s go time!

I talk to way too many people that say that “this is joint is tight”, “this muscle hurts”, or “I woke up and this part of my body hurts.” I do feel bad for them as I don’t anyone to feel limited or be in any kind of discomfort. I then ask, well what have you been doing to care for your body and joints on a routine basis? (in the form of effective joint maintenance -I don’t say that part though) Most of the time they say “nothing.” Part of the problem is that they don’t realize that they need to be proactive with their joint and body health. To me, this is obvious, but to a lot of people, this has never crossed their mind in their 20, 30, 40, 50, 60+ years. I then explain the importance of all of this awesome stuff we do in Movement Vault. Long story short: You get it, and your body rewards you for it. Have fun today!

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

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Hips, Back & Shoulders – Recovery: May 29

It’s Saturday and it’s time to dial it back a little bit. Today is a preview of our “recovery” or “gentle” series in which we are using the Movement Vault principles and dialing back the intensity as far as the muscle activation and active holds go. These routines are great to perform anytime including your rest or active recovery days, before or after your workouts, or any other time that you can squeeze them in to your day. Let us know what you think of these types of routines by sending us a message on Instagram, Facebook, or Twitter @movementvault, or pressing the chat widget in the bottom right corner of this screen, or emailing me directly at grayson@movementvault.com. Your honest feedback helps us improve so that we can help you improve. We love to hear your feedback whether it is something you are loving, or something you would like to see changed or added. Have fun today!

Equipment Needed: 1) Foam Roller 2) Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your hips, back, and shoulders.

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