00:01Hi, I'm Roque. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:10Drive those knees. Drive those knees. Pump those arms. Breathe. You got this. You got this.
00:33Control your breath. Push the tempo. Push the tempo. Go. Go. Go. Beautiful.
00:40Excuse me.
00:44Nice to meet you.
00:50Take care.
00:56Great job, let's take a quick break to recover.
01:26Here we go guys, we're going to stand that lower half of that squat positioning, under
01:3590 degrees, we're keeping our hands on our knees to brace us, low, low, get as low as
01:42we can, open up those hips guys, here we go, drop down and up, down and up, push, push through
01:48your heels, drive your energy through your heels, beautiful, you got this, feel the burn,
01:53breathe, breathe, perfect.
01:56Great job, take your time to recover, let's get after
02:15it again.
02:20Here we go guys, down and up, focus on your form on this one, breathe, drop those knees down,
02:39keep that back flat, tension across the chest, lower your levels, lower your levels, down,
02:46up, down, up, down, up, breathe, feel the burn, let's go, come on, we got this, we got this.
02:52Let's catch our breath and recover for the next one.
03:15Let's catch our breath and recover for the next one.
03:22Push, push, breathe, breathe through this, you got this, beautiful.
03:44Work, work, work harder.
04:12Keep pushing.
04:19Okay, here we go.
04:35This is hard but you can do it.
04:43Fight for it, fight for it, we got this.
05:00You're the best, get this, get this.
05:15Come on, let's go.
05:34Now, let's go.
05:46Focus on your form.
05:48Technique is the most important thing.
06:05Breathe.
06:06Breathe.
06:07Breathe.
06:08Breathe.
06:09Beautiful.
06:10You're doing great.
06:12Go, go, go.
06:26One more cluster coming.
06:27Keep our hands on our knees.
06:33We're gonna rotate off, push off our instep.
06:40Push off the instep.
06:42Push, drive off that instep.
06:43The outside leg.
06:44Turn the outside leg.
06:45Turn the knee.
06:46Drive.
06:47Turn the knee.
06:48Drive.
06:49Push off that instep and stay low.
06:50I know it burns.
06:51I know it burns.
06:52We got this.
06:53Here we go.
06:54Turn.
06:55Rotate.
06:56Turn.
06:57Push.
06:58Beautiful.
07:00Beautiful.
07:11At that.
07:24Okay.
07:26Great job. Let's take a quick break to recover.
07:34Beautiful. We're going to take our time here. 50%. Half of our output. Knees are low. Back is flat.
08:01Like we have a cup of water on our back. We do not want to spill it. Take your time. Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe. Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here. 50%. Half of our output.
08:31All right, guys. Let's get back into it.
08:49Driving down from that squat position. We're going to twist our torso. Drive that elbow across your chest. Across. Breathe. Twist. Fill your core engage. Drive from the squat. Twist. Drive the squat. Twist. Beautiful. You got this. Stay up high. Good. Chest up. Chest up.
09:19Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest up. Chest
09:49Come on, let's go.
10:04Come on, come on, push it. Beautiful.
10:19Fight for it. Fight for it. We got this.
10:37I know it burns. We got this. Here we go.
10:49Okay, here we go.
11:10Focus on your form. Technique is the most important thing.
11:19You're the best. Get this. Get this.
11:39Push. Push. Breathe. Breathe through this. You got this. Beautiful.
11:50Great job. Take your time to recover. Let's get after it again.
12:12Fight for it. Fight for it. We got this.
12:14Fight for it. We got this.
12:31Beautiful. Perfect. Perfect.
12:32Perfect.
12:47Here we go. Take it home.
12:51Beautiful.
12:52Beautiful.
12:53Beautiful.
