00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:09Drive 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. Take your time to recover. Let's get after it again.
01:13Keep our hands on our knees. We're going to rotate off. Push off our instep. Push off the instep. Push. Drive off that instep.
01:39The outside leg. Turn the knee. Drive. Turn the knee. Drive. Push off that instep and stay low.
01:47I know it burns. We got this. Here we go. Turn. Rotate. Turn. Push. Beautiful.
02:09Great job. Let's take a quick break to recover.
02:17Knees are low. Back is flat. Like 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.
02:34Here we go. Here we go. Here we go. Breathe. Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here. 50%. Half of our output.
02:55Let's catch our breath and recover for the next one.
03:22Push. Push. Breathe. Breathe through this. You got this. Beautiful.
03:50Go. Go. Go. Go.
04:00Focus on explosiveness. You got this.
04:14You got this.
04:17Come on, let's go!
04:47Beautiful, perfect, perfect!
05:05Focus on your form.
05:07This week is the most important thing.
05:19Fight for it.
05:20Fight for it.
05:21Fight for it.
05:39Alright guys, let's get back into it.
05:45Focus on your form.
05:58Technique is the most important thing.
06:10Come on, come on, push it.
06:13Beautiful.
06:14Focus on your breath, control power.
06:35One more cluster coming.
06:39Toes pointed out, 30 degree angle out, we're going to drop down in that goblet squat, reach
07:01up, step forward, backpedal, back step, toes pointed 30 degree, drop, toes forward, drive
07:08up, step forward.
07:10Beautiful.
07:11Beautiful.
07:12Here we go.
07:17Let's catch our breath and recover for the next one.
07:24Let's catch our breath and recover for the next one.
07:31Let's catch our breath and recover for the next one.
07:45Here we go.
07:46Let's catch our breath.
07:47Come on, let's go.
07:52Here we go.
07:56Can we have your abs?
07:58here we go guys keep those hands on the ground driving our feet forward relax your hips land
08:08those feet to the outsides of your hands here we go breathe pull with your lower core breathe we
08:14got this come on come on mobility get it up there move those feet up keep them wide beautiful
08:28all right guys let's get back into it
08:58focus here shoulders and hips are aligned this is not about speed it's about form keep that table
09:13knees low small steps small steps imagine that rod coming from our shoulder girdle down to our hips
09:22in line keep it in line the entire time do not cross your hands
09:26so
09:28so
09:33so
09:38so
09:45Come on, let's go.
10:15Beautiful, perfect, perfect.
10:28Come on, come on, push it, beautiful.
10:44Keep it together.
10:45You got this.
10:46This is hard, but we got this.
11:05Okay, here we go.
11:06Keep it going.
11:20Keep it going.
11:27Feel the burn, but you got this.
11:34Let's go.
11:35Let's go.
11:42Slow it down and let's focus on our form.
11:56All right, guys, let's get back into it.
12:10You're the best.
12:23Get this.
12:24Get this.
12:33Work, work, work harder.
12:44Come on, come on.
12:46Push it.
12:47Beautiful.
12:52Here we go.
12:53Take it home.
12:59Beautiful.
13:01Here we go.
13:02Take it home.
13:03Beautiful.
