00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:24Load into that squat position. Throw those arms up.
00:28Beautiful. Hinge down. Focus on your range of motion.
00:32Down, up to your toes. Down, up high.
00:36Beautiful. Breathe. Breathe through the entire motion.
00:40You got this. You're doing great.
00:58All right, guys. Let's get back into it.
01:20Beautiful. We're going to take our time here.
01:3450%. Half of our output.
01:36Knees are low. Back is flat.
01:38Like we have a cup of water on our back.
01:40We do not want to spill it.
01:42Take your time. Small steps.
01:44Focus on your breath. Tighten that core.
01:46Here we go.
01:48Here we go. Breathe.
01:50Watch your form.
01:52Focus on your form.
01:54Beautiful. Beautiful.
01:56Take our time here. 50%.
01:58Half of our output.
02:00Come on. Let's go.
02:26Come on. Let's go.
02:28Drive it down from that squat position.
02:36We're going to twist our torso.
02:38Drive that elbow across your chest.
02:40Across. Breathe. Twist. Fill your core engage.
02:44Drive from the squat. Twist. Drive the squat. Twist.
02:48Beautiful. You got this. Stay up high.
02:50Good. Chest up. Chest up. Beautiful.
03:00I'll see you next time.
03:02Bye!
03:04Okay, here we go.
03:34Push, push, breathe, breathe through this, you got this, beautiful.
03:56Keep pushing.
04:09Keep it together.
04:10You got this.
04:11This is hard but we got this.
04:21Let's catch our breath and recover for the next one.
04:46Keep it going.
04:53Breathe.
05:00Beautiful.
05:06Perfect.
05:07Perfect.
05:13Great job.
05:14Take your time to recover.
05:15Let's get after it again.
05:28Get after it again.
05:50You're the best.
05:51Get this.
05:52Get this.
06:05Work, work, work harder.
06:06Keep it going.
06:21Keep it going.
06:23One more cluster coming.
06:30Here we go guys.
06:35Keep those hands on the ground.
06:42Driving our feet forward.
06:43Relax your hips.
06:44Land those feet to the outsides of your hands.
06:47Here we go.
06:48Breathe.
06:49Pull with your lower core.
06:50Breathe.
06:51We got this.
06:52Come on.
06:53Come on.
06:54Come on.
06:55Mobility.
06:56Get it up there.
06:57Move those feet up.
06:58Keep them wide.
06:59Beautiful.
07:00Beautiful.
07:01Okay.
07:03Go.
07:04Let's go.
07:05Breathe.
07:06Pull with your lower core.
07:07Breathe.
07:08We got this.
07:09Come on.
07:10Come on.
07:11Mobility.
07:12Get it up there.
07:13Move those feet up.
07:14Keep them wide.
07:15Beautiful.
07:16Let's catch our breath and recover for the next one.
07:46Here we go guys, we're going to stand that lower half of that squat positioning, under
07:5890 degrees.
07:59We're keeping our hands on our knees to brace us, low, low, get as low as we can, open up
08:06those hips guys, here we go.
08:08Drop down and up, down and up, push, push through your heels, drive your energy through
08:13your heels.
08:14Beautiful, you got this, feel the burn, breathe, breathe, perfect.
08:37Great job, take your time to recover, let's get after it again.
08:39Here we go guys, down and up, focus on your form on this one, breathe, drop those knees
09:02down, keep that back flat, tension across the chest, lower your levels, lower your levels,
09:09down, up, down, up, down, up, breathe, feel the burn, let's go.
09:14Let's go, come on, we got this, we got this.
09:21Great job, let's take a quick break to recover.
09:42Focus on your form, technique is the most important thing.
10:05You're the best, get this, get this.
10:06You're the best, get this, get this.
10:12Work, work, work, work harder.
10:37Come on, let's go.
10:38Come on, come on, push it.
10:44Beautiful.
10:45Come on, come on, push it.
10:51Beautiful.
10:52Come on, come on, push it.
11:06Beautiful.
11:08Perfect.
11:09Perfect.
11:10Perfect.
11:15Feel the burn.
11:36Feel the burn, but you got this.
11:38Let's go, let's go.
11:43All right guys, let's get back into it.
12:01Fight for it.
12:08Fight for it.
12:09Fight for it.
12:10We got this.
12:12Breathe.
12:13Breathe.
12:14Beautiful.
12:15You're doing great.
12:16Breathe.
12:17Breathe.
12:18Breathe.
12:19Breathe.
12:20Beautiful.
12:21You're doing great.
12:23Breathe.
12:24Breathe.
12:25Breathe.
12:26Breathe.
12:27Beautiful.
12:28You're doing great.
12:29Breathe.
12:30Breathe.
12:31Breathe.
12:32Breathe.
12:33Breathe.
12:34Breathe.
12:35Breathe.
12:36Breathe.
12:37Breathe.
12:38Breathe.
12:39Breathe.
12:40Breathe.
12:41Breathe.
12:42Breathe.
12:43Breathe.
12:44Breathe.
12:45Breathe.
12:46Beautiful
