00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08Drive those knees. Drive those knees. Pump those arms. Breathe. You got this. You got this.
00:32Control your breath. Push the tempo. Push the tempo. Go, go, go. Beautiful.
01:02Great job. Let's take a quick break to recover.
01:07Here we go, guys. Keep those hands on the ground.
01:12Great job. Let's take a quick break to recover.
01:17Here we go, guys. Keep those hands on the ground.
01:22Driving our feet forward. Relax your hips. Land those feet to the outsides of your hands.
01:38Here we go. Breathe. Pull with your lower core. Breathe. We got this. Come on. Come on. Mobility.
01:45Get it up there. Move those feet up. Keep them wide. Beautiful.
01:50Great job. Take your time to recover. Let's get after it again.
02:16Beautiful. We're going to take our time here. 50%. Half of our output. Knees are low. Back is flat.
02:42Like we have a cup of water on our back. We do not want to spill it. Take your time.
02:46Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe.
02:53Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here.
03:0050%. Half of our output. Let's catch our breath and recover for the next one.
03:19Keep pushing.
03:42Go. Go. Go. Go. Go.
03:59Beautiful, perfect, perfect.
04:29Okay, here we go.
04:46Focus on your form.
04:48Technique is the most important thing.
05:03Breathe, breathe, beautiful, you're doing great.
05:17Work, work, work harder.
05:36Come on, let's go.
05:41Push, push, breathe, breathe through this.
05:55You got this, beautiful.
06:00Fight for it, fight for it, we got this.
06:12Feel the burn but you got this, let's go, let's go.
06:23One more cluster coming.
06:35Toes pointed out, 30 degree angle out.
06:55We're going to drop down in that goblet squat, reach up, step forward.
07:00Back pedal, back step, toes pointed 30 degree, drop, toes forward, drive up, step forward.
07:07Beautiful, here we go.
07:14Great job, let's take a quick break to recover.
07:37Let's take a quick break to recover.
07:56Load into that squat position, throw those arms up.
08:00Beautiful, hinge down, focus on your range of motion, down, up to your toes, down, up high.
08:07Beautiful.
08:08Breathe, breathe through the entire motion.
08:11You got this, you're doing great.
08:18You got this, you're doing great.
08:24You got this, you're doing great.
08:35All right, guys, let's get back into it.
09:00Driving down from that squat position, we're going to twist our torso.
09:04Drive that elbow across your chest.
09:06Across, breathe, twist, fill your core engage.
09:10Drive from the squat, twist.
09:12Drive the squat, twist.
09:13Beautiful, you got this, stay up high.
09:16Good, chest up, chest up, beautiful.
09:19Touch up, chest up.
09:20Take it away.
09:21The side of your chest.
09:25Picture up.
09:26Three, two, three, four, three.
09:27You got this.
09:28Take it away.
09:29You got this.
09:30You got this.
09:31And the way.
09:32You got this.
09:33And this is my job.
09:35You got this.
09:36The way.
09:37You got this.
09:38Take it away.
09:40Come on, let's go.
09:55Come on, let's go.
10:09Work, work, work harder.
10:24Keep it going, keep it going.
10:37Breathe, breathe, beautiful, you're doing great.
10:49Okay, here we go.
11:00Beautiful, perfect, perfect.
11:14Breathe, breathe, beautiful, you're doing great.
11:29Come on, come on, push it.
11:40Beautiful.
11:42Great job.
11:52Take your time to recover.
11:53Let's get after it again.
12:14Come on, come on, push it.
12:21Beautiful.
12:25Again, let's do it.
12:34Come on.
12:36Here we go, take it home.
12:38Here we go, take it home.
12:51Beautiful.
12:53And here v- el in your day.
12:54We're going toout before we go, Darren.
12:56Right.
13:02Have we been here at residence TV Drive, the buyer MarBob gave us live with us and we're
13:04going to be doing the here and having fun.
13:06Work more and happy or happy.
13:08Make sure you're here with us.
13:09immens anyway.
13:10Yay.
13:11It's going to be a big bucket table.
13:12We're going to be a big bucket table.
13:13He curled.
13:14く all the Gore Буд Hershey Load.
13:15All right.
13:16We are here at home for you.
13:17See you next time.
