00:00Hi, I'm Roque. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:30Load into that squat position. Throw those arms up. Beautiful. Hinge down. Focus on your range of motion.
00:38Down, up to your toes. Down, up high. Beautiful.
00:43Breathe. Breathe through the entire motion. You got this. You're doing great.
01:00Great job. Let's take a quick break to recover.
01:30Here we go, guys. We're gonna stand that lower half of that squat positioning. Under 90 degrees.
01:40We're keeping our hands on our knees to brace us. Low, low. Get as low as we can. Open up those hips, guys.
01:47Here we go. Drop down and up. Down and up. Push. Push through your heels. Drive your energy through your heels.
01:55Beautiful. You got this. Feel the burn. Breathe. Breathe. Perfect.
02:17Great job. Take your time to recover. Let's get after it again.
02:25Here we go. Both hands on the ground. Drive that knee forward. We're focused on that left knee. Drive it across your body.
02:46Drive it across your body to that hand placement. Activate that lower core. Breathe. Breathe. Beautiful. You're doing great.
02:53Doing great.
03:05Here we go, guys. Both hands down. Driving our right knee across our body. Activating that lower core.
03:10Make sure to drive it forward. Breathe. Focus on your breath. Control power. Beautiful. Beautiful. Keep going. You got this.
03:18Feel the burn. But you got this. Let's go. Let's go.
03:27Let's catch our breath and recover for the next one.
03:30Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep.
03:46Beep. Beep. Beep. Beep. Beep. Beep. Beep. Keep pushing.
03:53Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep. Beep
04:23Work work work harder
04:41Come on, let's go
04:53Breathe, breathe
04:55Beautiful, you're doing great
05:11Keep it going, keep it going
05:23You're the best, get this, get this
05:45Okay, here we go
05:53Focus on your form
06:01Technique is the most important thing
06:11Go, go, go
06:23Fight for it, fight for it
06:25We got this
06:31Breathe
06:37Beautiful, perfect
06:39Perfect
06:43One more cluster coming
06:53Beautiful, we're gonna take our time here
07:0950%, half of our output
07:11Knees are low, back is flat
07:13Like we have a cup of water on our back
07:15We do not want to spill it
07:17Take your time, small steps
07:19Focus on your breath
07:21Tighten that core
07:23Here we go, here we go
07:25Breathe, watch your form
07:27Focus on your form
07:29Beautiful, beautiful
07:31We're gonna take our time here
07:3350%, half of our output
07:35Great job, let's take a quick break to recover
07:51Great job, let's take a quick break to recover
07:53Here we go
08:11Here we go guys
08:13Down and up
08:14Focus on your form on this one
08:15Breathe, drop those knees down
08:17Keep that back flat
08:19Tension across the chest
08:21Lower your levels
08:22Lower your levels
08:23Down, up
08:24Down, up
08:25Down, up
08:26Breathe
08:27Feel the burn, let's go
08:28Come on, we got this
08:29We got this
08:30Head, up
08:44Viewing
08:50BEEP
08:53All right guys let's get back into it.
09:15Keep our hands on our knees, we're gonna rotate off, push off our instep, push off the instep,
09:21push, drive off that instep, the outside leg, turn the knee, drive, turn the knee, drive,
09:28push off that instep and stay low.
09:30I know it burns, we got this, here we go, turn, rotate, turn, push, beautiful.
09:51Okay, here we go.
10:10Beautiful, perfect, perfect.
10:26Keep it going, keep it going.
10:41Push, push, breathe, breathe through this, you got this, beautiful.
10:56Beautiful.
11:14Come on, let's go.
11:19Focus on your form, technique is the most important thing.
11:36Again, let's do it, come on.
11:50Go, go, go.
12:03Great job, let's take a quick break to recover.
12:10Keep it together, you got this, this is hard but we got this.
12:35Feel the burn but you got this, let's go, let's go.
12:48You're the best, get this, get this.
13:00Here we go, take it home.
13:10Beautiful.
