00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08Here we go, guys. It's gonna burn a little bit.
00:29Keep those knees low to the ground. Back is flat. Tension across our chest.
00:33Breathe. Control your breath. I know it's gonna burn those quads. Breathe. Hold the
00:39position. Hold that position. Fight for it. Fight for it. We got this. Beautiful.
00:59Let's catch our breath and recover for the next one.
01:11Here we go, guys. Down and up. Focus on your form on this one. Breathe. Drop those
01:35knees down. Keep that back flat. Tension across the chest. Lower your levels.
01:41Lower your levels. Down, up, down, up, down, up. Breathe. Feel the burn. Let's go.
01:47Come on. We got this. We got this.
02:11Great job. Take your time to recover. Let's get after it again.
02:20Here we go, guys. We're gonna stay on that lower half of that squat positioning under 90 degrees.
02:38We're keeping our hands on our knees to brace us. Low, low. Get as low as we can.
02:45Open up those hips, guys. Here we go. Drop down and up. Down and up. Push.
02:50Push through your heels. Drive your energy through your heels. Beautiful. You got this.
02:55Feel the burn. Breathe. Breathe. Perfect.
02:59Great job. Let's take a quick break to recover.
03:18Work. Work. Work. Work. Harder.
03:40You're the best. Get this. Get this.
03:58Keep pushing.
04:13Keep pushing.
04:17Okay, here we go.
04:30Keep it going. Keep it going.
04:44Keep going.
04:59This is hard, but you can do it.
05:01Push. Push. Breathe. Breathe through this. You got this. Beautiful.
05:18Come on. Let's go.
05:35Beep. Beep. Beep. Beep. Beep. Beep. Beep.
05:43I know it burns. We got this. Here we go.
05:47We got this. Here we go.
06:03Fight for it. Fight for it. We got this.
06:08Come on. Come on. Come on. Push it. Beautiful.
06:25We're going to take our time here. 50%. Half of our output. Knees are low. Back is low.
06:42Like we have a cup of water on our back. We do not want to spill it. Take your time. Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe. Watch your form. Focus on your form. Beautiful. Beautiful. Beautiful.
06:59We're going to take our time here. 50%. Half of our output.
07:16Let's catch our breath and recover for the next one.
07:33Here we go, guys. Keep those hands on the ground. Driving our feet forward. Relax your hips.
07:56Relax your hips. Land those feet to the outsides of your hands. Here we go. Breathe. Pull with your lower core. Breathe. We got this. Come on. Come on. Mobility. Get it up there. Move those feet up. Keep them wide. Beautiful.
08:12Move those feet up.
08:32All right, guys, let's get back into it.
08:54Load into that squat position.
08:56Throw those arms up.
08:58Beautiful.
08:59Hinge down, focus on your range of motion.
09:01Down, up your toes.
09:03Down, up high.
09:05Beautiful.
09:06Breathe.
09:07Breathe through the entire motion.
09:09You got this.
09:10You're doing great.
09:31estilo.
09:32I'm tired.
09:33I'm tired.
09:34Figure out where I can see it.
09:36Let's go.
09:37Come on.
09:38Let's go.
09:40Come on.
09:41Let's go.
09:43Come on, let's go.
10:02Focus on your form.
10:04Technique is the most important thing.
10:13Beautiful, perfect, perfect.
10:35Keep pushing.
10:43Okay, here we go.
11:05Work, work, work harder.
11:13You're the best.
11:22Get this.
11:23Get this.
11:35Keep it going.
11:36Keep it going.
11:43Great job.
11:46Let's take a quick break to recover.
11:48Breathe, breathe.
12:12Beautiful, you're doing great.
12:13Again, let's do it.
12:22Come on.
12:29Focus on explosiveness.
12:30You got this.
12:42Here we go.
12:42Take it home.
12:43Beautiful.
12:46Beautiful.
