About the Course

Our 10-Day Foundation Challenge is designed to gently guide you into the world of movement.  Even complete beginners can follow along without feeling overwhelmed.  Each day, you’ll learn a new exercise, awaken your body awareness, and build confidence in your movement skills.

Program Features

#1 Easy to fit into your schedule

A realistic plan that you can keep up with—even in a busy lifestyle.

#2 No equipment needed

Train anytime, anywhere—at home, at the office, or even while traveling.

#3 Step-by-step guidance

Each movement includes detailed video demonstrations with progressions, ensuring you can follow safely and correctly on your own.

Who should join, and when?

For whom

Anyone new to movement practice or looking to build solid foundations

What you need

Just your body and enough space for one room

Recommended for

People who want to safely learn basics like crawling, rolling and leg swings. Even if movement training feels unfamiliar, this program helps you start without fear. It’s a practical way to learn how to use your body correctly.

10‑Day Movement Challenge Curriculum

• Day 1: [Cartwheel] • Day 2: [Bridge]  • Day 3: [Frog Walk]  • Day 4: [Crab Walk]  • Day 5: [Lizard Walk]  • Day 6: [Leg Swing] • Day 7: [Side Rolling]  • Day 8: [Bear Walk]  • Day 9: [QDR support] • Day 10: [Whip Kick]

How can you use this challenge?

This is a 10‑day challenge designed to help you practice movement easily in your daily life.  Each day, choose one exercise and spend ten minutes warming up. As the days progress, you can gradually take on more challenging movements.  These varied exercises will lay the foundation for greater freedom of movement.

Equipment Guide

 The DOKAVI program requires only minimal equipment to get started. No complicated tools are necessary — your own body is the primary weight, and controlling your movements is the key to effective training. ✅ Essential Equipment Comfortable workout clothes: Clothing that allows you to move freely 🔹 Optional Tools (Helpful but not required) Parallettes: Useful if you feel wrist discomfort or pain when placing your hands on the floor Light dumbbells/weight plates: Can be used to increase resistance and adjust training intensity 🏠 Space Guide A living room or small workout area is more than enough Clear the surrounding space for safety and freedom of movement

Course Curriculum

10 Chapters · 10 Lessons

  1. 1

    Day 1

    1. (Included in full purchase)

      Cartwheel

  2. 2

    Day 2

    1. (Included in full purchase)

      Bridge

  3. 3

    Day 3

    1. (Included in full purchase)

      Frog Walk

  4. 4

    Day 4

    1. (Included in full purchase)

      Crab Walk

  5. 5

    Day 5

    1. (Included in full purchase)

      Lizard Walk

  6. 6

    Day 6

    1. (Included in full purchase)

      Leg Swing

  7. 7

    Day 7

    1. (Included in full purchase)

      Side Rolling

  8. 8

    Day 8

    1. (Included in full purchase)

      Bear Walk

  9. 9

    Day 9

    1. (Included in full purchase)

      QDR

  10. 10

    Day 10

    1. (Included in full purchase)

      Whip Kick