00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:09Beautiful. We're going to take our time here. 50%. Half of our output. Knees are low, back
00:35is flat, like we have a cup of water on our back. We do not want to spill it. Take your
00:39time. Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe.
00:47Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here.
00:5350%. Half of our output.
01:05Great job. Let's take a quick break to recover.
01:13Here we go, guys. We're going to stay in that lower half of that squat positioning. Under
01:3690 degrees. We're keeping our hands on our knees to brace us. Low, low. Get as low as
01:43we can. Open up those hips, guys. Here we go. Drop down and up. Down and up. Push. Push through
01:49your heels. Drive your energy through your heels. Beautiful. You got this. Feel the burn. Breathe.
01:55Breathe. Breathe. Perfect. Great job. Take your time to recover. Let's get after it again.
02:25Drive those knees. Drive those knees. Pump those arms. Breathe. You got this. You got this.
02:41Control your breath. Push the tempo. Push the tempo. Go. Go. Go. Beautiful.
02:55Let's catch our breath and recover for the next one.
03:25Work. Work. Work. Work harder.
03:55Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work. Work
04:25OK, here we go.
04:49Feel the burn, but you got this.
04:50Let's go.
04:51Fight for it, fight for it, we got this.
05:09Beautiful, perfect, perfect.
05:24Come on, let's go.
05:39Focus on your form.
05:53Technique is the most important thing.
05:55Keep it going.
06:10Keep it going.
06:12Feel the burn, but you got this.
06:23Let's go, let's go.
06:31One more cluster coming.
06:52We're driving down from that squat position.
06:54We're going to twist our torso.
06:56Drive that elbow across your chest.
06:58Across, breathe, twist.
07:00Fill your core engaged.
07:02Drive from the squat, twist.
07:04Drive from the squat, twist.
07:06Beautiful, you got this.
07:07Stay up high.
07:08Good, chest up, chest up.
07:10Beautiful.
07:34Great job.
07:35Let's take a quick break to recover.
07:44Focus here.
07:58Shoulders and hips are aligned.
08:00This is not about speed.
08:01It's about form.
08:02Keep that table.
08:04Knees low.
08:05Small steps.
08:06Small steps.
08:08Small steps.
08:09Imagine that rod coming from our shoulder girdle down to our hips.
08:13In line.
08:14Keep it in line the entire time.
08:15Do not cross your hands.
08:36Come on, let's go.
08:51Here we go, guys.
08:53Down and up.
09:03Focus on your form on this one.
09:05Breathe.
09:06Drop those knees down.
09:07Keep that back flat.
09:09Tension across the chest.
09:11Lower your levels.
09:12Lower your levels.
09:13Down, up, down, up, down, up.
09:15Breathe.
09:16Feel the burn.
09:17Let's go.
09:18Come on, we got this.
09:19We got this.
09:23We're good.
09:26Go to six number one.
09:28Let's go.
09:29ΠΊΡΡise down, up, down, up, down, down.
09:30Leave.
09:31Ρ
09:53All right, guys, let's get back into it.
10:07Push, push, breathe.
10:09Breathe through this.
10:10You got this.
10:11Beautiful.
10:23Go, go, go.
10:38You're the best.
10:39Get this.
10:40Get this.
10:53Okay, here we go.
11:11Focus on your form.
11:13Technique is the most important thing.
11:23Again, let's do it.
11:31Come on.
11:42Fight for it.
11:43Fight for it.
11:44We got this.
11:51Great job.
11:52Let's take a quick break to recover.
12:14I know it burns.
12:15We got this.
12:16Here we go.
12:22Keep it going.
12:34Keep it going.
12:47Here we go.
12:48Take it home.
12:49Beautiful.
12:52Beautiful.
