00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08Load into that squat position. Throw those arms up.
00:28Beautiful. Hinge down. Focus on your range of motion. Down, up to your toes. Down, up high.
00:36Beautiful. Breathe. Breathe through the entire motion. You got this. You're doing great.
00:58Let's catch our breath and recover for the next one.
01:20Drive those knees. Drive those knees. Pump those arms. Breathe. You got this. You got this.
01:36Control your breath. Push the tempo. Push the tempo. Go. Go. Go. Beautiful.
01:42Musics.
01:50Musics.
01:54Music.
01:58Music.
02:02Great job.
02:14Take your time to recover.
02:15Let's get after it again.
02:32Here we go, guys.
02:34We're going to stay in that lower half of that squat positioning, under 90 degrees.
02:39We're keeping our hands on our knees to brace us.
02:43Low, low.
02:44Get as low as we can.
02:45Open up those hips, guys.
02:46Here we go.
02:47Drop down and up.
02:48Down and up.
02:50Push.
02:50Push through your heels.
02:52Drive your energy through your heels.
02:54Beautiful.
02:55You got this.
02:56Feel the burn.
02:57Breathe.
02:58Breathe.
02:59Perfect.
03:02Great job.
03:17Let's take a quick break to recover.
03:18Come on.
03:40Come on.
03:40Push it.
03:41Beautiful.
03:42Beautiful.
03:42Beautiful.
03:42Beautiful.
03:48Keep pushing.
04:09Go.
04:10Go.
04:11Go.
04:11Go.
04:11All right, guys.
04:30Let's get back into it.
04:35All right, guys.
04:40Work, work, work.
04:45Harder.
04:58Push.
04:59Push.
05:00Breathe.
05:01Breathe through this.
05:02You got this.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:03Beautiful.
05:10Keep it going.
05:15Keep it going.
05:34Come on.
05:35Let's go.
05:35Let's go.
05:36Beep.
05:36Beep.
05:37Beep.
05:38Beep.
05:39Beep.
05:40Beep.
05:40Focus on your form.
05:49Technique is the most important thing.
06:01Focus on your breath.
06:02Control power.
06:03I know it burns, we got this, here we go.
06:26One more cluster coming.
06:48Here we go guys, it's going to burn a little bit, keep those knees low to the ground, back
06:52is flat, tension across our chest, breathe, control your breath, I know it's going to
06:57burn those quads, breathe, hold the position, hold that position, fight for it, fight for
07:05it, we got this, beautiful.
07:22Let's catch our breath and recover for the next one.
07:49Here we go guys, down and up, focus on your form on this one, breathe, drop those knees
07:57down, keep that back flat, tension across the chest, lower your levels, lower your levels,
08:04down, up, down, up, down, up, breathe, feel the burn, let's go, come on, we got this, we got
08:10this, we got this.
08:17Okay, here we go.
08:45Beautiful, we're going to take our time here, 50%, half of our output, knees are low, back
09:02is flat, like we have a cup of water on our back, we do not want to spill it.
09:06Take your time, small steps, focus on your breath, tighten that core.
09:11Here we go, here we go, breathe, watch your form, focus on your form, beautiful, beautiful.
09:18Beautiful, beautiful, we're going to take our time here, 50%, half of our output.
09:23Come on, let's go.
09:49Come on, let's go.
10:02Feel the burn, but you got this, let's go, let's go.
10:17Breathe.
10:32Keep it going, keep it going.
10:38All right, guys, let's get back into it.
11:05Focus on your breath, control power.
11:21Keep it together, you got this, this is hard, but we got this.
11:36Work, work, work harder.
11:45Great job, take your time to recover, let's get after it again.
11:58Focus on your form.
12:13Technique is the most important thing.
12:15Again, let's do it, come on.
12:34Here we go, take it home.
12:47Beautiful.
12:49Go away.
12:51Hit me.
12:52Look at that.
12:53Go away.
12:54I see you.
12:55Have a great job.
12:56Have a great job.
12:57Yeah.
12:58Go away.
12:59Let's get back to the end of the day.
13:00Go away.
13:01Go away.
13:02Go away.
13:03Go away.
13:04Go away.
13:05What do I got that one back?
13:06I got that one back.
13:07Go away.
13:08I got it.
13:09Go away.
13:10Go away.
13:11Go away.
13:12Go away.
13:13Go away.
13:14Go away.
13:15Go away.
