00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Let's get after it.
00:30Beautiful. We're going to take our time here. 50%. Half of our output. Knees are low, back
00:39is flat. Like we have a cup of water on our back. We do not want to spill it. Take your
00:43time. Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe.
00:52Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here.
00:5850%. Half of our output. Great job. Let's take a quick break to recover.
01:28Here we go, guys. Both hands down. Driving our right knee across our body. Activating that
01:41lower core. Make sure to drive it forward. Breathe. Focus on your breath. Control power. Beautiful.
01:48Beautiful. Keep going. You got this. Feel the burn, but you got this. Let's go. Let's go.
02:00Here we go. Both hands on the ground. Drive that knee forward. We're focused on that left knee.
02:05Drive it across your body. Drive it across your body to that hand placement. Activate that lower
02:10core. Breathe. Breathe. Beautiful. You're doing great. Great job. Take your time to recover.
02:24Let's get after it again. Here we go, guys. We're going to stand that lower half of that squat
02:47positioning. Under 90 degrees. We're keeping our hands on our knees to brace us. Low, low.
02:54Get as low as we can. Open up those hips, guys. Here we go. Drop down and up. Down and up.
03:00Push. Push through your heels. Drive your energy through your heels. Beautiful. You got this.
03:06Feel the burn. Breathe. Breathe. Perfect.
03:26Let's catch our breath and recover for the next one.
03:32Focus on your form. Technique is the most important thing.
03:55Here we go.
04:24Here we go. Take it home.
04:25Here we go. Take it home.
04:29Okay, here we go.
04:44Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep.
04:49Beep. 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
05:19Come on, come on, push it, beautiful.
05:49Alright guys, let's get back into it.
06:05Keep it going, keep it going.
06:19I know it burns, we got this, here we go.
06:44One more cluster coming.
07:07Keep our hands on our knees, we're going to rotate off, push off our instep.
07:11Push off the instep, push drive off that instep.
07:14The outside leg, turn the knee, drive.
07:18Turn the knee, drive.
07:19Push off that instep and stay low.
07:22I know it burns, we got this.
07:23Here we go.
07:24Turn, rotate, turn, push.
07:28Beautiful.
07:32Okay, here we go.
07:37Okay, here we go.
08:01Here we go.
08:12Drive those knees, drive those knees, pump those arms.
08:15Breathe.
08:16You got this, you got this.
08:17Control your breath, push the tempo, push the tempo.
08:22Go, go, go, go, beautiful.
08:47Go, go, go, beautiful.
08:49Great job, take your time to recover, let's get after it again.
09:17Stay loaded, here we go.
09:19Sit in those heels, hands, feet, chest high.
09:23Hands, feet, chest high.
09:25Breathe.
09:26Make sure we're staying on those heels.
09:28Good.
09:29Keep that energy down.
09:31Beautiful.
09:32Breathe.
09:33Rotate.
09:34Rotate.
09:35Rotate.
09:36Beautiful.
09:37You got this.
09:38Excellent.
09:38Let's catch our breath and recover for the next one.
09:59Let's catch our breath and recover for the next one.
10:25Fight for it.
10:26Fight for it.
10:27Fight for it.
10:28We got this.
10:32Keep it going.
10:49Keep it going.
11:05Great job.
11:06Have a quick break to recover.
11:29Go, go, go.
11:54Breathe.
11:55Breathe.
12:01All right, guys, let's get back into it.
12:21I know it burns.
12:36We got this.
12:37Here we go.
12:38This is hard, but you can do it.
12:55Here we go.
12:56Take it home.
13:10Beautiful.
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13:40Beautiful.
