00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08We're gonna drive that knee forward. We're gonna be focusing on our glutes and our quads.
00:32Great job. Push it forward. Drive that knee up. Push that energy into that lead leg.
00:38We want 80% of our weight distribution in that lead leg. Drive forward. Beautiful.
01:02Great job. Let's take a quick break to recover.
01:12Great job. Let's take a quick break to recover.
01:22Drive that knee forward. Push that energy through that lead leg. Activating the glute. Activate that glute.
01:40Every rep. Quads are burning. You're doing great. Keep pushing. Drive up. Chest up. Drive forward. Drive forward. Excellent. Keep it going.
01:50Great job. Take your time to recover. Let's get after it again.
02:19Here we go, guys. Down and up. Focus on your form on this one. Breathe. Drop those knees down. Keep that back flat.
02:45Tension across the chest. Lower your levels. Lower your levels. Down, up, down, up, down, up. Breathe.
02:53Feel the burn. Let's go. Come on. We got this. We got this.
02:56Let's catch our breath and recover for the next one.
03:21Focus on your form. Technique is the most important thing.
03:48Come on. Come on. Push it. Beautiful.
04:02Fight for it. Fight for it. We got this.
04:18Okay, here we go.
04:36Work. Work. Work. Work. Work harder.
04:51Push. Push. Breathe. Breathe through this. You got this. Beautiful.
05:09Keep pushing.
05:25All right, guys. Let's get back into it.
05:41This is hard, but you can do it.
05:57Beautiful. Perfect. Perfect.
05:59Beautiful. Perfect. Perfect.
06:13Breathe.
06:29One more cluster coming.
06:33You're coming.
06:55Drive those knees.
06:56Drive those knees.
06:57Pump those arms.
06:58Breathe.
06:59You got this.
07:00You got this.
07:01Control your breath.
07:02Push the tempo.
07:03Go.
07:04Go.
07:05Go.
07:06Beautiful.
07:08We'll see you guys next week.
07:26Great job.
07:38Let's take a quick break to recover.
07:56Keep our hands on our knees, we're going to rotate off, push off our instep.
08:04Push off the instep, push, drive off that instep.
08:06The outside leg, turn the knee, drive, turn the knee, drive, push off that instep and stay
08:13low.
08:14I know it burns.
08:15We got this.
08:16Here we go.
08:17Turn, rotate, turn, push.
08:21Beautiful.
08:51All right, guys, let's get back into it.
09:03Driving down from that squat position, we're going to twist our torso.
09:07Drive that elbow across your chest, across, breathe, twist, fill your core engage.
09:13Drive from the squat, twist, drive the squat, twist.
09:16Beautiful.
09:17You got this.
09:18Stay up high.
09:19Good.
09:20Next up, beautiful.
09:50Excellent.
09:51Come on.
09:52lessons.
09:53Choose some food.
09:55Take one.
09:56Come on, let's go.
09:57Come on.
09:59Come on.
10:00Come on.
10:01Push it.
10:02Beautiful.
10:03Change the sides.
10:07Come on.
10:08Come on.
10:10Push it.
10:11Beautiful.
10:13Come on.
10:15Come on.
10:16Keep it going.
10:27Keep it going.
10:41Go, go, go.
10:46Okay, here we go.
11:15Keep it together.
11:16You got this.
11:16This is hard, but we got this.
11:32Feel the burn, but you got this.
11:33Let's go.
11:34Let's go.
11:34You're the best.
11:47Get this.
11:47Get this.
11:54Great job.
11:55Take your time to recover.
11:56Let's get after it again.
11:57Focus on explosiveness.
12:19You got this.
12:20Beautiful.
12:33Beautiful.
12:35Perfect.
12:36Perfect.
12:37Perfect.
12:37Perfect.
12:37Here we go.
12:50Take it home.
12:50Here we go.
12:50Take it home.
12:50Beautiful.
12:55Beautiful.
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13:08Beautiful.
