MVNT DOSE | Movement training
  • Regain control of your body

  • Increase strength, mobility, power

  • Improve balance and coordination

  • Optimize Movement

  • Master muscle and mind connection

  • Have fun


Its no equipment full body workout plan designed from my favorite movements. I workout every day and I have my favorite movements which I think have most carry over to everything else I do. Each workout session contains movements that train the whole body and helps to increase strength, mobility, balance, coordination, and power. Despite that, a really important thing in my training is muscle and mind connection, so for that reason, I recorded clear instructions and my insights I got from years of practicing movements. I want you to own your body and movement.

Founder of RokasMove and OctoMoves

movement culture no equipment full body workout handstand sunny

Relate to gait

I am a bit obsessed with everything rotational. When it comes to human movement, I believe that rotational movements training is faster and more powerful, and with the addition of rotational intent, I can take classic exercises, make them more effective and efficient, and also fun. In the program, I talk over each and every exercise, so it is clear what I like you to try and feel.

Respect human biomechanics. Train smart.

Way to mastery

Some of the movements are pretty basic but don't underestimate them. With each repetition, you must learn more. That’s the way to mastery.

What you are focusing on a given day is its speed? Volume? Intensity? I’ve suggested movement progressions, but there are always more things to take into consideration. 

Have fun. Play. It’s your self-care time, so don’t punish yourself. I don’t want you to have an aching body or thoughts that you need to go and conquer yourself with a workout. I want you to be eager to go to practice movements. Learn new things. Enjoy it.

scorpion push up movement exercise
rokasmove cossack squat hang loose movement outdoors


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