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Hips and Upper Body: 11-9

Equipment needed: 1. PVC or broom or some type of stick to increase the stretch. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the hips and upper body. We are using the PVC or other “stick” device to get into an end-range stretch position and then going to activate muscles as we move into different rotated positions. We will be working and focusing on 2 different positions. Another great one today! We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 11-8

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 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!

Sitting Splits: 11-7

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 entire body and working from the sitting split position. Today is all about activation, stretching, and exploring new ranges of motion and planes of motion. It’s a fun one. Get it guys!

Shoulders and Ankles: 11-6

Equipment needed: 1. Padded Mat (optional). 2. Kettlebell, furniture, or something to hold on to helping you achieve a deep squat if you can’t hold the position on your own. Today we are working on the flexibility, mobility, and stability of the shoulders and hips. We are starting of with an end-range stretch isometric movement to increase the length of your posterior rotator cuff muscles as well as your posterior shoulder capsule. We are then moving on to shoulder, hip, and ankle activation. 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 Wrists: 11-5

Equipment needed: 1. Foam Roller. 2. Padded mat. Today we are working on the flexibility, mobility, and stability of the t-spine and wrists. We are starting off with a joint mobilization and activation technique for t-spine aka your upper back rotation. We are then finishing up with t-spine and wrist 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: 11-4

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!

Ankles and Feet: 11-3

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of the ankles and feet. I know you want to, but don’t skip ankle and feet day! The feet and ankles are just as important as every other joint in your body and we can argue that they are even more important than other joints, but we’ll keep it short here. We are starting out with a self muscle/fascia release for the front of your lower leg/ankle muscles. We are then getting into ankle and foot stretch and activation work. Lets see those social media pics! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Shoulders and Hips: 11-2

Thanks for helping us spread the words guys! Telling others how Movement Vault is helping you on social media helps us out a lot, ultimately helping as many people decrease pain and increase performance as possible. We are literally trying to help the world move better!

Equipment needed: 1. Lacrosse or mobility Ball. 2. Padded mat (optional). Today we are working on the flexibility, mobility, and stability of the shoulders, and hips. We are starting off with a muscle/fascia release for the front of the shoulders aka pec muscles. Once we open up the front of the shoulders we are going to cement in those mobility gains using end-range stretch isometrics to further open up the pecs. Lastly, we are finishing up shoulder, hip, and “core” activation work. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!

Flow: 11-1

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!

Neck and Shoulders: 10-31

Equipment needed: 1. Padded Mat (optional). Today we are working on the flexibility, mobility, and stability of the neck and shoulders. We are starting off with a self active muscle/fascia release for the side of your neck. We are then moving on to neck stretch and activation, as well as shoulder blade aka scapular activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Have fun guys!

T-Spine and Shoulders: 10-30

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. Today we are working on the flexibility, mobility, and stability of the T-spine and Shoulders. We are starting off with a thoracic spine joint mobilization/ activation movement to help increase your upper back extension. We are then moving on to end-range of motion shoulder activation, as well as t-spine segmented activation. Remember your body loves you for maintaining it!

Hips and Low Back: 10-29

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 stretch technique to open up the front of your hips. We are then moving on to hip internal and external rotation activation as well as lateral body activation. We love the social media love! Take a pic or video doing Movement Vault and tag us in it @movementvault. Get it guys!