00:00Hi, I'm Rolk. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:26Here we go, guys.
00:28Down and up. Focus on your form on this one.
00:31Breathe. Drop those knees down. Keep that back flat.
00:35Tension across the chest. Lower your levels. Lower your levels.
00:39Down, up, down, up, down, up. Breathe.
00:43Feel the burn. Let's go. Come on. We got this. We got this.
00:45Great job. Let's take a quick break to recover.
01:11Let's do it. Fold over.
01:15Now, check it out.
01:16Under, down, up.
01:16Hold that.
01:17Look over.
01:20Check it out.
01:20Go back to the chest and there.
01:21Start.
01:21Bend.
01:22opposition.
01:22Focus here, shoulders and hips are aligned.
01:35This is not about speed, it's about form.
01:37Keep that table, knees low, small steps, small steps.
01:44Imagine that rod coming from our shoulder girdle down to our hips.
01:48Keep it in line, keep it in line the entire time, do not cross your hands.
02:18Driving down from that squat position, we're going to twist our torso.
02:39Drive that elbow across your chest.
02:41Across, breathe, twist, fill your core engage.
02:45Drive from the squat, twist, drive the squat, twist.
02:48Beautiful, you got this, stay up high.
02:51Good, chest up, chest up, beautiful.
03:15Great job.
03:18Take your time to recover.
03:19Let's get after it again.
03:22Focus on your form.
03:28Technique is the most important thing.
03:41Technique is the most important thing.
03:58Go, go, go.
04:00Go, go, go.
04:14Keep pushing.
04:21Let's catch our breath and recover for the next one.
04:22Let's catch our breath and recover for the next one.
04:28Bye-bye.
04:30And now the next one.
04:33To the next one.
04:34Go, go.
04:35And two.
04:45Go, go, go.
04:47Go, go.
04:48Go, go.
04:49I know it burns.
05:04We got this.
05:04Here we go.
05:05Keep it together.
05:19You got this.
05:20This is hard, but we got this.
05:35All right, guys.
05:37Let's get back into it.
05:48You're the best.
05:49Get this.
05:50Get this.
06:05Work, work, work, harder.
06:21Breathe.
06:23Breathe.
06:23Beautiful.
06:24You're doing great.
06:26One more cluster coming.
06:35Here we go, guys.
06:52Both hands down, driving our right knee across our body, activating that lower core.
06:57Make sure to drive it forward.
06:59Breathe.
07:00Focus on your breath.
07:01Control power.
07:02Beautiful.
07:03Beautiful.
07:04Keep going.
07:04You got this.
07:06Feel the burn, but you got this.
07:07Let's go.
07:08Let's go.
07:16Here we go.
07:17Both hands on the ground.
07:18Drive that knee forward.
07:20We're focused on that left knee.
07:22Drive it across your body.
07:23Drive it across your body to that hand placement.
07:26Activate that lower core.
07:28Breathe.
07:29Breathe.
07:29Beautiful.
07:30You're doing great.
07:30Great job.
07:39Great job.
07:40Let's take a quick break to recover.
07:42Let's take a quick break to recover.
07:42Here we go.
07:43Let's take a quick break to recover.
07:48here we go guys keep that crawl positioning feet wide drive into those hips keep those glutes up
08:06drive that energy back into the hips push into those hips float forward and push into those hips
08:11relax good watch your breathing pattern beautiful here we go push into it float forward push into
08:19it float forward you got this i love it good stuff
08:41great job take your time to recover let's get after it again
08:46drive those knees drive those knees pump those arms breathe you got this you got this control
09:10your breath push the tempo push the tempo go go go beautiful
09:16fight for it fight for it we got this
09:31come on come on push it beautiful
09:37let's catch our breath and recover for the next one
09:49work work work harder
10:13breathe
10:20beautiful perfect perfect
10:27keep it going keep it going
10:38go go go
10:46you're the best get this get this
10:53come on come on let's go
11:09come on come on push it beautiful
11:22feel the burn but you got this let's go let's go
11:41focus on explosiveness you got this
11:56focus on explosiveness you got this
11:56All right, guys, let's get back into it.
12:13Push, push, breathe, breathe through this.
12:28You got this.
12:33Go, go, go.
12:57Here we go.
12:58Take it home.
13:01Beautiful.
