00:01Hi, I'm Roke. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:10Focus here. Shoulders and hips are aligned. This is not about speed, it's about form.
00:34Keep that table. Knees low. Small steps. Small steps.
00:41Imagine that rod coming from our shoulder girdle down to our hips.
00:44In line. Keep it in line the entire time. Do not cross your hands.
01:04Let's catch our breath and recover for the next one.
01:19Beautiful. We're gonna take our time here. 50%. Half of our output. Knees are low. Back is flat.
01:41Like we have a cup of water on our back. We do not want to spill it. Take your time. Small steps.
01:46Focus on your breath. Tighten that core. Here we go. Here we go. Breathe. Watch your form. Focus on your form.
01:55Beautiful. Beautiful. We're gonna take our time here. 50%. Half of our output.
02:02Great job. Take your time to recover. Let's get after it again.
02:20Here we go, guys. We're gonna stand that lower half of that squat positioning. Under 90 degrees.
02:42We're keeping our hands on our knees to brace us. Low. Low. Get as low as we can. Open up those hips, guys.
02:50Here we go. Drop down and up. Down and up. Push. Push through your heels. Drive your energy through your heels.
02:57Beautiful. You got this. Feel the burn. Breathe. Breathe. Perfect.
03:03Great job. Let's take a quick break to recover.
03:20Great job. Let's take a quick break to recover.
03:32Beautiful. Perfect. Perfect.
03:47Again, let's do it. Come on.
04:01Keep it going. Keep it going.
04:18Come on. Let's go.
04:36Focus on your breath. Control power.
04:53I know it burns. We got this. Here we go.
05:10Keep pushing.
05:22All right, guys. Let's get back into it.
05:41All right, guys. Let's get back into it.
05:54This is hard, but you can do it.
05:55This is hard, but you can do it.
06:07Come on. Come on. Come on. Come on. Push it. Beautiful.
06:24Work, work, work, work harder.
06:26Work, work, work harder.
06:29One more cluster coming.
06:34Driving down from that squat position. We're going to twist our torso. Drive that elbow across your chest.
06:49Across. Breathe. Twist. Fill your core engage. Drive from the squat. Twist. Drive the squat. Twist. Beautiful. You got this. Stay up high. Good. Chest up. Chest up. Beautiful.
07:14Take your time to recover. Let's get after it again.
07:39Let's get after it again.
07:57Go into that squat position. Throw those arms up. Beautiful. Hinge down. Focus on your range of motion. Down. Up to your toes. Down. Up high. Beautiful. Breathe. Breathe through the entire motion. You got this. You're doing great.
08:13Have a great job.
08:33Okay, here we go.
08:51Drive those knees, drive those knees, pump those arms, breathe, you got this, you got
09:07this, control your breath, push the tempo, push the tempo, go, go, go, beautiful.
09:21Okay, here we go.
09:51Come on, let's go.
10:08Feel the burn, but you got this, let's go, let's go.
10:12Focus on explosiveness, you got this.
10:31Go, go, go.
10:40Go, go.
10:44All right, guys, let's get back into it.
10:59Keep it together.
11:11Keep it together.
11:12You got this.
11:13This is hard, but we got this.
11:27Keep it going.
11:28Keep it going.
11:40Fight for it.
11:41Fight for it.
11:42We got this.
11:43We got this.
11:49Let's catch our breath and recover for the next one.
11:55Slow it down and let's focus on our form.
12:16Beautiful.
12:17Perfect.
12:18Perfect.
12:19Perfect.
12:21Here we go.
12:22Take it home.
12:28Beautiful.
12:29Beautiful.
12:30Perfect.
12:31Beautiful.
12:32Perfect.
12:33Here we go.
12:34Take it home.
12:35Beautiful.
12:36Beautiful.
