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Back & Hips: 2-11

Equipment needed: 1. Lacrosse or mobility Ball 2. Padded Mat 3. Box, bench, or something to put your legs on top of. Today we are working on the flexibility, mobility, and stability of the back and hips. We are starting off with a quadratus lomborum aka QL muscle/fascia release. The QL has a tendency to get/be tight, especially with those that are experiencing low back pain. We are then getting in to stretch/activation work for all of the muscles that surround the low back and hip flexors. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 2-10

Equipment needed: 1. Padded mat. Today is a flow day! We will be working in the 90/90 position and will be working on just about everything today. We have two flow days per week as part of the Movement Vault program. We love the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Wrists and Ankles: 2-09

Thanks for helping us spread the word 🙏 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the wrists and ankles. Today’s routine is a wrist heavy routine. Remember every joint in your body matters, and it is very important to have resilient wrists. Today’s routine is a combination of end-range stretch isometrics that target the wrist and ankles, as well as a number of different activation techniques. Focus, and stay present while contracting these small, but powerful muscles. Have fun guys!

T-Spine: 2-08

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the t-spine aka your upper back. Today’s routine is short and to the point. We are starting with a foam roller joint mobilization/activation technique for the t-spine. We are then moving on to a stretch/activation movement for your t-spine. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 2-07

🚀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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips and Low Back: 2-06

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hip flexors and low back. We are starting off with an end-range stretch isometric technique for the hip flexor muscles/fascia coupled with a hamstring activation movement. We are then moving on to 90/90 activation work for hip internal and external rotation. Finally we are finishing up with a low back stretch/activation movement. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders & Back: 2-05

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders and back. We are starting off with an end-range stretch isometric technique for the lats and rotator cuff muscles/fascia. We are then moving on to low back activation, the same movement as yesterday, but trust us you need it! Lastly we are finishing up with shoulder range-of-motion and activation work. Connect, focus, and feel your muscles activating today. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

T-Spine, Low Back & Shoulders: 2-04

Thanks for helping us spread the word 🏆 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of your entire spine and shoulders. Today’s routine is all about rotation. We are starting off with t-spine aka your upper back rotation activation and then moving on to entire spine activation. We are then moving on to shoulder blade aka scapula activation and finally low back activation. A lot of activation as you can see. Have fun guys!

Flow: 2-03

😎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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Ankles: 2-02

Thanks for helping us spread the word 🚀 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Mobility or Lacrosse ball 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are starting off with a self-muscle/fascia release for your rectus femoris muscle/fascia, which is your middle quad muscle and one of your main hip flexors. We are then moving on to end-range stretch isometrics for your hip flexors and ankles. Have fun guys!

Ankles & Back: 2-01

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles and back. We are starting off with a muscle/fascia release for the front of your ankle/lower leg. We are then moving on to end-range stretch activation work for the front of the ankles. We are then finishing up with a total spine activation movement. This one is all about focused, slow, and controlled movement. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 1-31

💥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 the social media love! Take a pic or video doing Movement Vault and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!