00:01Hi, I'm Roke. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:27We're going to drive that knee forward. We're going to be focusing on our glutes and our quads.
00:33Great job. Push it forward. Drive that knee up. Push that energy into that lead leg.
00:39We want 80% of our weight distribution in that lead leg. Drive forward. Beautiful.
00:57Great job. Let's take a quick break to recover.
01:13Drive that knee forward. Push that energy through that lead leg. Activate the glute. Activate that glute every rep.
01:41Quads are burning. You're doing great. Keep pushing. Drive up. Chest up. Drive forward. Drive forward. Excellent. Keep it going.
01:51Great 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.
02:31Tension across the chest. Lower your levels. Lower your levels. Down, up, down, up, down, up. Breathe. Feel the burn. Let's go. Come on. We got this. We got this.
02:43We got this.
02:57Let's catch our breath and recover for the next one.
03:19Let's catch our breath and recover for the next one.
03:45Keep pushing.
04:01Work. Work. Work. Work. Work. Harder.
04:15Beautiful. Perfect. Perfect.
04:19Come on.
04:35Come on. Let's go.
04:37Focus on your form. Technique is the most important thing.
04:55Breathe.
05:07Breathe.
05:09Fight for it. Fight for it.
05:23You got this.
05:39Okay, here we go.
05:41Feel the burn.
05:53Feel the burn. But you got this. Let's go. Let's go.
05:57You're the best. Get this. Get this.
06:11Keep it going. Keep it going.
06:25One more cluster coming.
06:33Here we go, guys. We're going to stay on that lower half of that squat positioning. Under 90 degrees. We're keeping our hands on our knees to brace us.
06:51Low, low, low. Get as low as we can. Open up those hips, guys. Here we go. Drop down and up. Down and up. Push. Push through your heels. Drive your energy through your heels. Beautiful. You got this. Feel the burn. Breathe. Breathe. Perfect.
07:07Perfect.
07:19Come on. Let's go.
07:47Come on. Let's go.
07:59Keep our hands on our knees. We're going to rotate off. Push off our instep. Push off the instep. Push. Drive off that instep. The outside leg. Turn the knee. Drive. Turn the knee. Drive. Push off that instep and stay low. I know it burns. We got this. Here we go. Turn. Rotate. Turn. Push. Beautiful.
08:21Let's go.
08:33Let's go.
08:37Let's go.
08:39Let's go.
08:51All right, guys. Let's get back into it.
08:55Focus here. Shoulders and hips are aligned. This is not about speed. It's about form. Keep that table. Knees low. Small steps. Small steps.
09:15Imagine that rod coming from our shoulder girdle down to our hips. In line. Keep it in line the entire time. Do not cross your hands.
09:27Great job. Take your time to recover. Let's get after it again.
09:47Keep pushing.
10:11Keep pushing.
10:15Push. Push. Breathe. Breathe through this. You got this. Beautiful.
10:43But you can do it.
10:50Let's catch our breath and recover for the next one.
11:13Beautiful. Perfect. Perfect. Perfect.
11:18Again, let's do it. Come on.
11:28Keep it going. Keep it going. Keep it going.
11:35Great job. Let's take a quick break to recover.
11:41Great job. Let's take a quick break to recover.
11:44.
11:46it going great job let's take a quick break to recover
12:16you're the best get this get this
12:36focus on your breath control power
12:46here we go take it home
12:58beautiful
