October movement snack

These quick “movement snacks” are simple, low-impact drills you can do anywhere to keep your body loose and your energy up. Watch each short video below for a demo and quick coaching cues before you try them yourself.

• Each movement should feel smooth and controlled — avoid forcing range of motion.
• Focus on steady breathing throughout each exercise.
• Perform 1–2 rounds per movement daily or as part of your warm-up.
• If you feel pain, dizziness, or sharp discomfort, stop immediately and reassess your form.
• These drills are designed to refresh your body, improve mobility, and boost circulation — not to fatigue you.

10 per direction; gentle hip/knee mobility.

Can do with or without holding onto something (depending on your balance!)

5 per leg.

10 reps; relaxed shoulders, easy range.

8 forward + 8 backward; keep neck relaxed.