00:01Hi, I'm Roque. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:10Toes pointed out, 30 degree angle out.
00:30We're going to drop down in that goblet squat.
00:32Reach up, step forward.
00:35Back pedal, back step.
00:37Toes pointed, 30 degree, drop, toes forward, drive up, step forward.
00:42Beautiful. Here we go.
01:07Great job. Let's take a quick break to recover.
01:14Focus here. Shoulders and hips are aligned.
01:21This is not about speed. It's about form.
01:24Keep that table. Knees low.
01:29Small steps. Small steps.
01:34Imagine that rod coming from our shoulder girdle down to our hips.
01:38In line. Keep it in line the entire time. Do not cross your hands.
01:42Do not cross your hands.
02:12Great job. Take your time to recover. Let's get after it again.
02:19Here we go, guys.
02:25We're going to stay in that lower half of that squat positioning.
02:41Under 90 degrees.
02:43We're keeping our hands on our knees to brace us.
02:46Low, low. Get as low as we can. Open up those hips, guys.
02:50Here we go. Drop down and up. Down and up.
02:53Push. Push through your heels. Drive your energy through your heels.
02:58Beautiful. You got this. Feel the burn.
03:00Breathe. Breathe.
03:02Perfect.
03:20Let's catch our breath and recover for the next one.
03:45Focus on your form. Technique is the most important thing.
03:50Breathe. Breathe. Breathe. Beautiful. You're doing great.
04:17Work. Work. Work. Harder.
04:19Come on. Let's go.
04:42Take plants.
04:44options for the next one.
04:47Keep it going.
04:51Keep it going.
05:06Keep pushing.
05:17You're the best.
05:22Get this.
05:23Get this.
05:23Get this.
05:41Okay, here we go.
05:47This is hard, but you can do it.
06:09Go, go, go.
06:17I know it burns.
06:27We got this.
06:27Here we go.
06:33One more cluster coming.
06:35Go, go.
06:53Load into that squat position.
06:56Throw those arms up.
06:57Beautiful.
06:59Hinge down.
06:59Focus on your range of motion.
07:01down up to your toes down up high beautiful breathe breathe through the entire motion you
07:09got this you're doing great
07:31great job let's take a quick break to recover
07:39beautiful we're gonna take our time here 50 half of our output knees are low back is flat like we
08:07have a cup of water on our back we do not want to spill it take your time small steps focus on
08:13your breath tighten that core here we go here we go breathe watch your form focus on your form
08:21beautiful beautiful we're gonna take our time here 50% half of our output
08:37all right guys let's get back into it
08:54keep our hands on our knees we're gonna rotate off push off our instep push off the instep push drive
09:11off that instep the outside leg turn the knee drive turn the knee drive push off that instep and stay
09:19low I know it burns we got this here we go turn rotate turn push beautiful
09:49okay here we go focus on your form technique is the most important thing
10:14beautiful perfect perfect
10:30you're the best get this get this
10:44come on let's go
11:03feel the burn but you got this let's go let's go
11:19work work work harder
11:32focus on your breath control power
11:46great job take your time to recover let's get after it again
11:59fight for it fight for it we got this
12:23you're the best get this get this
12:36focus on explosiveness you got this
12:48here we go take get this
13:09you
