00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:30Focus here. Shoulders and hips are aligned. This is not about speed. It's about form.
00:39Keep that table. Knees low. Small steps. Small steps. Imagine that rod coming from our shoulder
00:48girdle down to our hips. In line. Keep it in line the entire time. Do not cross your hands.
01:00Great job. Let's take a quick break to recover.
01:30Toes pointed out. 30 degree angle out. We're going to drop down in that goblet squat. Reach
01:42up. Step forward. Back pedal. Back step. Toes pointed 30 degree. Drop. Toes forward. Drive
01:50up. Step forward. Beautiful. Here we go.
02:20Great job. Take your time to recover. Let's get after it again.
02:45Drive that knee forward. Push that energy through that lead leg. Activating the glute.
02:50Activate that glute. Every rep. Quads are burning. You're doing great. Keep pushing. Drive
02:55up. Chest up. Drive forward. Drive forward. Excellent. Keep it going.
03:01We're going to drive that knee forward. We're going to be focusing on our glutes and our quads.
03:14Great job. Push it forward. Drive that knee up. Push that energy into that lead leg.
03:20Lead leg. We want 80% of our weight distribution in that lead leg. Drive forward. Beautiful.
03:32Let's catch our breath and recover for the next one.
03:34Focus on your form.
04:02Technique is the most important thing.
04:04Again, let's do it.
04:14Come on.
04:24Breathe.
04:26Breathe.
04:26Beautiful.
04:27You're doing great.
04:27Okay, here we go.
04:49Keep it going.
05:08Keep it going.
05:09Keep it going.
05:09I know it burns.
05:20We got this.
05:21Here we go.
05:21Focus on your breath.
05:32Control power.
05:33Come on.
05:54Let's go.
05:55Let's go.
05:55Keep pushing.
06:13Push.
06:14Push.
06:15Breathe.
06:16Breathe through this.
06:17You got this.
06:18Beautiful.
06:21You're the best.
06:22Get this.
06:23Get this.
06:30Focus on your form.
06:36Technique is the most important thing.
06:38Beautiful.
06:42Perfect.
06:43Perfect.
06:46Come on.
06:47Come on.
06:48Push it.
06:49Beautiful.
06:49Beautiful.
06:54One more cluster coming.
06:56One more cluster coming.
06:56Keep our hands on our knees.
07:19We're going to rotate off.
07:20Push off our instep.
07:21Push off the instep.
07:23Push.
07:23Drive off that instep.
07:24The outside leg.
07:26Turn the knee.
07:27Drive.
07:28Turn the knee.
07:29Drive.
07:30Push off that instep and stay low.
07:32I know it burns.
07:33We got this.
07:33Here we go.
07:34Turn.
07:35Rotate.
07:37Turn.
07:37Push.
07:39Beautiful.
07:55Great job.
07:56Great job.
08:01Take your time to recover.
08:02Let's get after it again.
08:03Drive those knees.
08:16Drive those knees.
08:18Drive those knees.
08:19Drive those knees.
08:20Pump those arms.
08:20Drive those knees.
08:23Drive those knees.
08:24Pump those arms.
08:24Breathe.
08:25You got this.
08:26You got this.
08:27Control your breath.
08:28Push the tempo.
08:29Push the tempo.
08:30Go.
08:31Go.
08:32Go.
08:32Go.
08:32Beautiful.
08:33Beautiful.
08:33Go.
08:34Go.
08:34Go.
08:34Go.
08:35Go.
08:35Go.
08:35Go.
08:36Go.
08:36Go.
08:36Go.
08:36Go.
08:37Go.
08:37Go.
08:37Go.
08:37Go.
08:38Go.
08:38Go.
08:38Go.
08:38Go.
08:38Go.
08:38Go.
08:39Go.
08:39Go.
08:39Go.
08:39Go.
08:39Go.
08:39Go.
08:39Go.
08:40Go.
08:40Go.
08:40Go.
08:40Go.
08:40Go.
08:41Go.
08:41Go.
08:41Go.
08:41Go.
08:41Go.
08:41Go.
08:41Go.
08:42Go.
08:43Go.
08:43Go.
08:43Go.
08:43Go.
08:43Go.
08:45Go.
08:45Go.
08:45Go.
08:47Go.
08:47Go.
08:47Go.
08:49Go.
08:49Go.
08:51Go.
08:51Great job, let's take a quick break to recover.
09:21Here we go guys, keep those hands on the ground, driving our feet forward, relax your hips,
09:31land those feet to the outsides of your hands, here we go, breathe, pull with your lower
09:36core, breathe, we got this, come on, come on, mobility, get it up there, move those feet
09:42up, keep them wide, beautiful.
09:51All right, guys, let's get back into it.
10:21Beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep, beep,
10:34focus on your form, technique is the most important thing.
10:38Beautiful, perfect, perfect.
10:49Breathe, breathe, breathe, beautiful, you're doing great.
11:02Come on, let's go.
11:23Focus on explosiveness, you got this.
11:40Fight for it.
11:53Fight for it.
11:54We got this.
12:05I know it burns, we got this, here we go.
12:07Beep, beep, beep, beep, beep, beep, beep.
12:27Keep it going.
12:42Keep it going.
12:44Keep it together.
12:58You got this.
12:59This is hard, but we got this.
13:01Here we go.
13:02Take it home.
13:16Beautiful.
13:19Bye.
13:20Bye.
13:21Bye.
13:22Bye.
13:23Bye.
13:24Bye.
13:26Bye.
13:28Bye.
13:29Thanks for being here.
13:33Bye.
13:35Bye.
13:36Bye.
13:37Bye.
13:39Bye.
13:40Bye.
