00:01Hi, I'm Roke. Welcome to your beginner functional training session.
00:07We're gonna get started.
00:10Knees are low, back is flat. Like we have a cup of water on our back. We do not want to
00:32spill it. Take your time. Small steps. Focus on your breath. Tighten that core. Here we
00:38go. Here we go. Breathe. Watch your form. Focus on your form. Beautiful. Beautiful. We're
00:46gonna take our time here. 50%. Half of our output.
01:08Great job. Let's take a quick break to recover.
01:18Here we go, guys. Keep that crawl positioning. Feet wide. Drive into those hips. Keep those
01:36glutes up. Drive that energy back into the hips. Push into those hips. Float forward and
01:41push into those hips. Relax. Good. Watch your breathing pattern. Beautiful. Here we go.
01:48Push into it. Float forward. Push into it. Float forward. You got this. I love it. Good
01:54stuff. Great job. Take your time to recover. Let's get after it again.
02:18Focus here. Shoulders and hips are aligned. This is not about speed. It's about form. Keep that table.
02:44Knees low. Small steps. Small steps. Imagine that rod coming from our shoulder girdle down to our hips.
02:52In line. Keep it in line the entire time. Do not cross your hands.
02:56Let's catch our breath and recover for the next one.
03:20You're the best. Get this. Get this.
03:48Get this. Get this. Work. Work. Work. Work. Harder.
04:13Go. Go. Go. Go.
04:21All right guys. Let's get back into it.
04:37Focus on your form. Technique is the most important thing.
04:49Focus on your form. Technique is the most important thing.
05:03Focus on your form.
05:05Beautiful. Perfect. Perfect.
05:18Breathe. Breathe. Beautiful. You're doing great.
05:38Okay, here we go.
05:47Come on. Come on. Push it.
06:00Beautiful.
06:12Fight for it. Fight for it. We got this.
06:17Feel the burn, but you got this. Let's go. Let's go.
06:33Let's catch our breath and recover for the next one.
06:35Keep it going. Keep it going.
07:02Focus on explosiveness. You got this.
07:16Push. Push. Breathe. Breathe through this. You got this. Beautiful.
07:35Great job. Take your time to recover. Let's get after it again.
07:42You're the best. Get this. Get this.
08:03You're the best. Get this. Get this.
08:18Work. Work. Work. Harder.
08:20Slow it down, and let's focus on our form.
08:42Great job. Let's take a quick break to recover.
08:44I know it burns. We got this. Here we go.
09:10I know it burns. We got this. Here we go.
09:10Fight for it. Fight for it. Fight for it. We got this.
09:24Beautiful. Perfect. Perfect.
09:47One more cluster coming.
09:49Keep our hands on our knees. We're going to rotate off. Push off our instep.
10:14Push off the instep. Push. Drive off that instep. The outside leg.
10:19Turn the knee. Drive. Turn the knee. Drive.
10:23Push off that instep and stay low.
10:25I know it burns. We got this. Here we go.
10:27Turn. Rotate.
10:30Turn. Push.
10:32Beautiful.
10:32Beautiful.
10:33Beautiful.
10:33Beautiful.
10:33Beautiful.
10:35Beautiful.
10:37Beautiful.
10:43Great job.
10:54Let's take a quick break to recover.
10:55Great job.
10:58Let's take a quick break to recover.
11:07Driving down from that squat position.
11:16We're going to twist our torso.
11:17Drive that elbow across your chest.
11:20Across.
11:21Breathe.
11:22Twist.
11:22Feel your core engage.
11:24Drive from the squat.
11:25Twist.
11:26Drive from the squat.
11:27Twist.
11:27Beautiful.
11:28You got this.
11:29Stay up high.
11:30Good.
11:31Chest up.
11:31Chest up.
11:32Beautiful.
11:32Beautiful.
11:32Beautiful.
11:32Beautiful.
11:33Beautiful.
11:33Beautiful.
11:34Great job.
11:57Take your time to recover.
11:58Let's get after it again.
11:59Here we go, guys.
12:18We're going to stand at lower half of that squat positioning.
12:21Under 90 degrees.
12:23We're keeping our hands on our knees to brace us.
12:26Low.
12:27Low.
12:28Get as low as we can.
12:29Open up those hips, guys.
12:30Here we go.
12:31Drop down and up.
12:32Down and up.
12:33Push.
12:34Push through your heels.
12:35Drive your energy through your heels.
12:38Beautiful.
12:39You got this.
12:39Feel the burn.
12:40Breathe.
12:41Breathe.
12:42Perfect.
12:59Focus on your form.
13:12Focus on your form.
13:14Technique is the most important thing.
13:26Technique is the most important thing.
13:29Beautiful. Perfect. Perfect.
13:50Come on. Come on. Push it.
13:57Beautiful.
13:59Okay, here we go.
14:16You're the best. Get this. Get this.
14:30Work. Work. Work. Work. Harder.
14:46Push. Push. Breathe. Breathe through this. You got this. Beautiful.
15:02All right, guys. Let's get back into it.
15:19Fight for it. Fight for it. We got this.
15:35Focus on your breath. Control power.
15:50Keep it together. You got this. This is hard, but we got this.
16:07Let's catch our breath and recover for the next one.
16:12Feel the burn, but you got this. Let's go. Let's go.
16:14Feel the burn, but you got this. Let's go. Let's go.
16:30Focus on explosiveness. You got this.
16:32Focus on explosiveness. You got this.
16:34Focus on explosiveness. You got this.
16:38I know it burns. We got this. Here we go.
16:40Let's go. Let's go. Let's go. Let's go. Let's go.
16:54Great job. Take your time to recover. Let's get after it again.
17:18Push. Push. Breathe. Breathe through this. You got this. Beautiful.
17:44Focus on your breath. Control power. Here we go.
18:13Take it home. Great job. Let's take a quick break to recover.
18:43Fight for it. Fight for it. We got this.
18:58Keep it going. Keep it going.
19:01Slow it down and let's focus on our form.
19:20Beautiful.
