00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08We're going to drive that knee forward. We're going to be focusing on our glutes and our quads.
00:32Great job. Push it forward. Drive that knee up. Push that energy into that lead leg.
00:39We want 80% of our weight distribution in that lead leg. Drive forward. Beautiful.
01:02Great job. Let's take a quick break to recover.
01:12Great job. Let's take a quick break to recover.
01:22Drive that knee forward. Push that energy through that lead leg. Activate the glute. Activate that glute every rep.
01:40Quads are burning. You're doing great. Keep pushing. Drive up. Chest up. Drive forward. Drive forward. Excellent. Keep it going.
01:49Great job. Take your time to recover. Let's get after it again.
02:18Toes pointed out. 30 degree angle out. We're going to drop down in that goblet squat. Reach up. Step forward. Backpedal. Backstep. Toes pointed out. 30 degree.
02:38Drop. Toes pointed out. 30 degree angle out. We're going to drop down in that goblet squat. Reach up. Step forward. Backpedal. Backpedal. Backstep. Toes pointed 30 degree. Drop. Toes forward. Drive up. Step forward. Beautiful. Here we go.
02:53Let's go.
03:21Let's catch our breath and recover for the next one.
03:23Let's catch our breath and recover for the next one.
03:45Work. Work. Work. Work. Work. Harder.
04:03You're the best. Get this. Get this.
04:05Keep pushing.
04:21Keep pushing.
04:25All right, guys. Let's get back into it.
04:37All right, guys. Let's get back into it.
04:47Keep it going. Keep it going.
05:09Fight for it. Fight for it. We got this.
05:23Beautiful. Perfect. Perfect.
05:25Perfect.
05:41Come on. Let's go.
05:43Focus on your form.
05:59Technique is the most important thing.
06:01Feel the burn, but you got this.
06:17Let's go. Let's go.
06:19You're the best. Get this. Get this.
06:37One more cluster coming.
06:39Keep our hands on our knees.
07:01We're going to rotate off. Push off our instep.
07:03Push off the instep.
07:05Push. Drive off that instep.
07:07The outside leg. Turn the knee.
07:09Drive. Turn the knee.
07:11Drive. Push off that instep.
07:13And stay low.
07:15I know it burns. We got this. Here we go.
07:17Turn. Rotate.
07:19Turn. Push.
07:21Beautiful.
07:33Great job. Take your time to recover. Let's get after it again.
08:03Here we go, guys.
08:05We're going to stand that lower half of that squat positioning.
08:07Under 90 degrees.
08:09We're keeping our hands on our knees
08:11to brace us. Low.
08:13Low. Get as low as we can.
08:15Open up those hips, guys. Here we go.
08:17Drop down and up. Down and up.
08:19Push. Push through your heels.
08:21Drive your energy through your heels.
08:23Beautiful. You got this.
08:25Feel the burn. Breathe.
08:27Breathe. Perfect.
08:33Come on. Let's go.
08:59Beep. Beep. Beep. Beep. Beep. Beep.
09:02Beep. Beep. Beep. Beep.
09:06Beep.
09:08Beep. Focus here. Shoulders and hips are aligned.
09:12This is not about speed. It's about form.
09:14Keep that table.
09:16Knees low.
09:17Small steps.
09:18Small steps.
09:20Imagine that rod coming from our shoulder girdle down to our hips.
09:24Inline. Keep it inline the entire time.
09:26Do not cross your hands.
09:28Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep.
09:30Great job, let's take a quick break to recover.
10:00Keep it together, you got this, this is Harba, we got this.
10:21Push, push, breathe, breathe through this, you got this, beautiful, beautiful, perfect,
10:48perfect, okay here we go.
11:12Focus on explosiveness, you got this.
11:24Breathe.
11:39Keep pushing.
11:55Great job, let's take a quick break to recover.
12:13Focus on your form, technique is the most important thing.
12:29Again, let's do it, come on.
12:43Here we go, take it home.
12:57Beautiful.
13:03Beautiful.
