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Shoulders & Back: 4-10

Equipment needed: 1. Lacrosse or mobility Ball. 2. Box, bench, couch or piece of furniture. Basically something that is about 24″-30″ -ish high to put your arm on top of when on your hands and knees. Today we are working on the flexibility, mobility, and stability of the shoulders and back. We are starting off with a muscle/fascia active release technique for your rhomboid muscles using a mobility ball. These are the muscles located between your shoulder blades aka scapulae. We are then moving on to end-range stretch isometrics to increase your shoulder flexion aka your overhead position. We are finally finishing up with a stretch/activation movement for your shoulder and low back.

❤️We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Full Body: 4-09

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of the entire body with a focus on the hips and shoulders. We are starting off with 90/90 work to open up your hip rotation. We are then moving on to a movement that works on your hips, shoulders and core stability. We are finally finishing up with an activation movement targeting the shoulders and low back. 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!

T-Spine & Shoulders: 4-08

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 shoulders. We are starting out with a joint mobilization to increase your upper back extension. We are then moving on to a t-spine and shoulder end-range activation movement. Finally, we are finishing up with an activation movement sure to have your shoulders feeling bulletproof and ready to hold up the world. Let us know how your t-spine and 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 ❤️. Get it guys!

Flow: 4-07

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 to hear from you guys and love the social media love! Take a pic or video doing Movement Vault or something that Movement Vault has helped you perform better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips & Ankles: 4-06

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips, specifically the hamstrings and ankles. Today is a great hamstring and low back routine as the hamstrings a lot of times have a tie in to low back pain/tightness. We are starting off with a hamstring muscle/fascia release with the foam roller. We are then moving on to hamstring and knee full range of motion activation. Next we are getting after hamstring end-range stretch activation. And finally we are finishing up with ankle dorsiflexion end-range stretch isometrics.

We love to hear from you guys! Let us know how your hamstrings, ankles, and back 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 ❤️. Get it guys!

Hips, Shoulders & Ankles: 4-05

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the hips and shoulders.🤠 We are starting off with an end-range stretch isometric technique to open up your hips. We are following that up with a low back and shoulder activation movement. Finally, we are finishing up with a a move to open up the front of your ankles, specifically plantar flexion. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get have fun

Flow: 4-04

Equipment needed: 1. Padded mat. Today is a flow day! 😎 Today is specifically a standing flow day and 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!

T-Spine, Low Back & Shoulders: 4-03

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the t-spine aka your upper back, low back and Shoulders. We are starting out with an activation/stretch movement to increase your t-spine rotation. We are then moving on to segmented cat-camels to activate all of the muscles that surround each vertebrae in your back. We are finishing up with a shoulder blade aka scapula activation movement as well a low back activation movement. 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!

Hips & Ankles: 4-02

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and ankles. We are focusing on hip external rotation and full range of motion. First, we are starting off with an end-range stretch isometric technique to increase your hip external rotation. We are then moving on to a full range of motion hip movement. Lastly, we are working on ankle dorsiflexion with end-range stretch isometrics. We love the social media ❤️! Take a pic or video doing Movement Vault and tell the world how MV is helping you and tag us in it @movementvault. Get it guys!

Shoulders & Back: 4-01

Equipment needed: 1. Padded Mat (optional). A shortie, but a goodie today! Today we are working on the flexibility, mobility, and stability of the shoulders and spine. We are starting with an end-range stretch isometric technique for the lat muscles/fascia. We are then moving on to two different low back and shoulder end-range activation movements. Let us know how your shoulders and back 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 ❤️. Get it guys!

Flow: 3-31

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!

Shoulders, T-Spine & Wrists: 3-30

Equipment needed: 1.2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of shoulders, t-spine aka your upper back, and wrists. Today is a great routine for all of you desk athletes! We are starting out with an end-range stretch isometric technique for your pec muscles to open up the front of your shoulders. We are then moving on to stomach peels, which is an activation movement for your upper back aka t-spine. Finally, we are wrapping up with a full range of motion activation technique for your wrists. It is important that every joint in your body moves optimally, including your wrists. Let us know how your body feels after todays 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!