00:00Hi I'm Roke welcome to your beginner functional training session. Okay let's
00:08get into it.
00:30Toes pointed out, 30 degree angle out. We're gonna drop down in that goblet squat, reach up, step forward.
00:39Backpedal, backstep. Toes pointed 30 degree, drop, toes forward, drive up, step forward.
00:47Beautiful, here we go.
01:00Let's catch our breath and recover for the next one.
01:19We're gonna drive that knee forward. We're gonna be focusing our glutes and our quads.
01:43Great job. Push it forward, drive that knee up.
01:47Push that energy into that lead leg.
01:50We want 80% of our weight distribution in that lead leg. Drive forward.
01:54Beautiful.
02:04Drive that knee forward.
02:06Push that energy through that lead leg, activating the glute.
02:10Activate that glute, every rep.
02:12Quads are burning, you're doing great. Keep pushing.
02:15Drive up, chest up, drive forward. Drive forward.
02:19Excellent. Keep it going.
02:27Great job. Take your time to recover. Let's get after it again.
02:30Here we go, guys. It's gonna burn a little bit. Keep those knees low to the ground. Back is flat. Tension across our chest.
02:42Breathe. Control your breath. I know it's gonna burn those quads. Breathe. Hold the position. Hold that position. Fight for it. Fight for it. We got this. Beautiful.
03:07Beautiful.
03:30Great job. Let's take a quick break to recover.
03:32Keep it going. Keep it going.
03:56Keep it going.
03:57Keep it going.
04:08Go. Go. Go. Go.
04:09Go.
04:26Focus on your breath. Control power.
04:28Okay, here we go.
04:49Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep.
04:53Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep
05:23Focus on your form.
05:27Technique is the most important thing.
05:33Breathe.
05:37Go, go, go.
05:53Come on, let's go.
06:09I know it burns.
06:10We got this.
06:10Here we go.
06:23Keep it going.
06:26Keep it going.
06:39Fight for it.
06:40Fight for it.
06:41We got this.
06:49One more cluster coming.
06:53One more cluster coming.
07:13Beautiful.
07:13We're going to take our time here.
07:1550%.
07:16Half of our output.
07:18Knees are low.
07:19Back is flat.
07:20Like we have a cup of water on our back.
07:21We do not want to spill it.
07:23Take your time.
07:24Small steps.
07:25Focus on your breath.
07:26Tighten that core.
07:28Here we go.
07:29Here we go.
07:30Breathe.
07:31Watch your form.
07:33Focus on your form.
07:34Beautiful.
07:36Beautiful.
07:36We're going to take our time here.
07:3850%.
07:39Half of our output.
07:40Great job.
07:43Take your time to recover.
07:57Let's get after it again.
07:58Keep our hands on our knees, we're going to rotate off, push off our instep, push off
08:22the instep, push, drive off that instep, the outside leg, turn the knee, drive.
08:27Turn the knee, drive, push off that instep and stay low, I know it burns, we got this,
08:34here we go, turn, rotate, turn, push, beautiful.
08:57Come on, let's go.
09:12Let's go.
09:21Here we go guys, keep those hands on the ground, driving our feet forward, relax your hips,
09:28land those feet to the outsides of your hands, here we go, breathe, pull with your lower core,
09:33breathe, we got this, come on, come on, mobility, get it up there, move those feet up, keep them
09:39wide, beautiful.
10:04Good job, let's take a quick break to recover.
10:29Focus on explosiveness, you got this.
10:36Go, go, go.
10:47Push, push, breathe, breathe through this, you got this, beautiful.
11:01All right guys, let's get back into it.
11:22Focus on your form, technique is the most important thing.
11:43Beautiful, perfect, perfect.
11:56Come on, come on, push it, beautiful.
12:04Come on, let's go.
12:25Let's go.
12:37Feel the burn, but you got this.
12:38Let's go, let's go.
12:53Keep it going, keep it going.
13:10Here we go, take it home.
13:14Beautiful.
13:15Hmm.
13:17Beautiful.
13:18Beautiful.
13:19Beautiful.
13:20Beautiful.
13:21Cool.
13:22You're on video now.
13:23You're having a party to go.
13:25Beautiful.
13:26Beautiful.
13:27Beautiful.
13:29Try back right now, like I'm going.
13:31Beautiful.
13:32Come on man, you won't.
13:34See you this.
13:35You're negó's leg, you're amazing.
