2-Minute Drill
2 movesWhen: Tack it onto a restroom break, or use it to open a meeting.
- Spinal Roll
- Split Reach
Power Pause
Movement breaks that bring your meetings back to life.
Three follow-along breaks for any meeting. Try the 2-Minute Drill right here. Take 5 and Perfect 10 come free with the guide. No equipment, cameras optional.
Take 5
6 movesWhen: After a coffee or snack break, before everyone dives back in.
Get Take 5 freeEnter your email below. The video opens right away, and the full guide lands in your inbox.Unlock the video- Eye Circles
- Standing Cat/Cow
- Spinal Roll
- Split Reach
- Shoulder WY
- March-in-Place
Perfect 10
10 movesWhen: Right after lunch, to beat the slump before afternoon meetings.
Get Perfect 10 freeEnter your email below. The video opens right away, and the full guide lands in your inbox.Unlock the video- Eye Palming
- Eye Circles
- Neck Rolls
- Standing Cat/Cow
- Spinal Roll
- Shoulder WY
- Scrape the Barrel
- Skier Hip Reach
- Split Reach
- March-in-Place
Each move: 5 to 10 reps, or 20 to 30 seconds per side. Move in a range that feels good. If something pinches, skip it.
Works on a video call or around a conference table.
Leaders, go first. When the person running the meeting stands up, everyone else has permission to.
Get Take 5, Perfect 10 and the full guide.
Two more follow-along breaks (5 and 10 minutes), plus the free Power Pause guide: how to run a one-week pilot in three meetings, what to look for, a printable pilot tracker, and how to share the result with leadership.
In their words
“Every time I do the movement IQ, I feel better and more energized during the second half of my workday!”
“The stretching and mobility activities have made a difference in my neck and back pain. The program is a constant reminder to move!”
“It has given me multiple ways to be kind to my body and provided ideas to help break up the workday with different levels of physicality.”
Want movement your people actually use, every week?
A one-week pilot proves the idea. The 90-Day Engagement Sprint makes it stick. Let's talk about what it would look like for your team.
Book your utilization review
Ryan Steenrod, founder of Movement IQ
18 years in strength and conditioning. Founded Rebell Strength & Conditioning in Chicago. Building corporate wellness programs since 2013.