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Ankles and Feet: 10-19

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles. We are opening up the front of the ankles aka plantarflexion, which then can contribute to increased dorsiflexion. The wonderful and magical body that we all have! We are starting of with a muscle/fascia release for the front of the ankle and then finishing up with end-range stretch isometrics and range of motion for the ankle and feet. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 10-18

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. 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. Get it guys!

Hips and Low Back: 10-17

Did you know that you can earn $5 every time you refer a friend, ultimately helping them feel and perform better? Message us using the online chat or DM us on Instagram for details. Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and low back. We are starting off with an end-range hip flexor stretch isometric technique. We are then moving on to 90/90 hovers, and then finishing up with side-bend holds. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Lateral body and Upper body: 10-16

Equipment needed: 1. Foam Roller 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the lateral body and upper body. We are starting off with a lateral body muscle/fascia release including the obliques and quadratus lomborum. We are then moving on to lots of standing upper body stretch, range of motion, and activation work. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Have fun guys!

Shoulders, T-Spine, and Hips: 10-15

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the shoulders, back, and hips. We are starting off with end-range stretch isometrics for the shoulders/rotator cuff muscles. We are then moving on to upper back aka t-spine and shoulder + hip activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 10-14

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. Today is a flow day! Today is a foot/ankle heavy flow day, but we are working on just about everything. We have two flow days per week as part of the Movement Vault program. Get it guys!

Hips, Back, and Ankles: 10-13

Equipment needed: 1. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips, back, and ankles. Lots of activation and range of motion work today! We are starting off with a hip activation movement, then moving on to eccentric ankle dorsiflexion activation, and then finishing up segmented cat camels . We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Feet and Ankles: 10-12

Equipment needed: 1. Lacrosse or mobility Ball. 2. Box, corner of wall, or piece of furniture to put your big toe and foot up against. Today we are working on the flexibility, mobility, and stability of the feet and ankles. Friday Feet day! Don’t skip feet day. We are starting of with a muscle/fascia release for the plantar fascia/muscles on the bottom of your foot. We are then moving into big toe extension and ankle dorsiflexion end-range stretch isometrics. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 10-11

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 Upper Body: 10-10

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and upper body. We are starting off with a self muscle/fascia release for your glutes, piriformis, and the external rotator muscles of your hips. We are then working on end-range stretch isometrics for the hip external rotators. Finally we are finishing up with an activation movement focusing on your back and shoulder. 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 and Shoulders: 10-9

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. Foam Roller 2. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the t-spine and shoulders. We are starting off with a joint mobilization technique for the thoracic spine aka t-spine. We are then finishing up with an activation move for shoulder flexion, and a movement to open up the front of your chest aka your pecs. The key with these movements are to take it slow and focus on feeling each and all of the muscles firing. Have fun guys!

Hips and Shoulders: 10-8

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. Today we are working on the flexibility, mobility, and stability of the hips and shoulders. Today is a 90/90 day! We are starting off with eccentrics and end-range stretch holds and then moving on to scap aka shoulder blade and shoulder activation. Have fun guys!