00:00Hi, I'm Roke. Welcome to your beginner functional training session.
00:04Okay, let's get into it.
00:08We're going to drive that knee forward. We're going to be focusing on our glutes and our
00:31quads. Great 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.
01:08Great job. Let's take a quick break to recover.
01:15Drive that knee forward. Push that energy through that lead leg. Activate the glute. Activate
01:24that glute every rep. Quads are burning. You're doing great. Keep pushing. Drive up. Chest up.
01:30Drive forward. Drive forward. Excellent. Keep it going.
01:37Drive forward. Excellent. Keep it going.
01:44Drive up. Chest up. Drive forward. Drive forward. Excellent. Keep it going.
01:49Great job. Take your time to recover. Let's get after it again.
02:14Here we go, guys. It's going to burn a little bit. Keep those knees low to the ground. Back
02:21is flat. Tension across our chest. Breathe. Control your breath. I know it's going to burn
02:28those quads. Breathe. Hold the position. Hold that position. Fight for it. Fight for it. We got
02:35this. Beautiful.
02:37Beautiful.
02:38Here we go, guys. Here we go, guys. It's going to burn a little bit. Keep those knees low to
02:41the ground. Back is flat. Tension across our chest. Breathe. Control your breath. I know
02:45it's going to burn those quads. Breathe. Hold the position. Hold that position. Fight for it. Fight for it. We got this. Beautiful.
02:57Let's catch our breath and recover for the next one.
03:22Keep pushing.
03:45Keep pushing.
03:49Keep pushing.
04:02Work.
04:03Work. Work.
04:16Work harder.
04:17Come on, let's go.
04:47Focus on your form, technique is the most important thing.
05:07Breathe.
05:21Fight for it, fight for it, we got this.
05:37Okay, here we go.
05:53Feel the burn, but you got this, let's go, let's go.
06:03You're the best, get this, get this.
06:23Keep it going, keep it going.
06:33One more cluster coming.
06:55Drive those knees, drive those knees, pump those arms.
06:58Breathe.
06:59You got this.
07:00You got this.
07:01Control your breath.
07:02Push the tempo.
07:03Push the tempo.
07:04Go, go, go.
07:05Beautiful.
07:06Fight for it.
07:19Fight for it.
07:20Fight for it.
07:21We got this.
07:24Come on.
07:25Come on.
07:26Come on.
07:27Push it.
07:28Beautiful.
07:29Let's go.
07:30Let's catch our breath and recover for the next one.
07:36Beautiful.
07:37We're going to take our time here.
07:3850%.
07:39Half of our output.
07:40Knees are low.
07:41Back is flat.
07:42Like we have a cup of water on our back.
07:43We do not want to spill it.
07:44Take your time.
07:45Small steps.
07:46Focus on your breath.
07:47Tighten that core.
07:48Take your breath.
07:50Here we go.
07:51Here we go.
07:52Here we go.
07:53Breathe.
07:54Watch your form.
07:55Focus on your breath.
07:56Keep your breath.
07:57Keep your breath.
07:58Keep your breath.
07:59Keep your breath.
08:00Beautiful.
08:01We're going to take our time here.
08:0250%.
08:03Half of our output.
08:05Knees are low.
08:06Back is flat.
08:07Like we have a cup of water on our back.
08:09We do not want to spill it.
08:10Take your time.
08:11Small steps.
08:12Focus on your breath.
08:13Tighten that core.
08:15Here we go.
08:16Here we go.
08:17Breathe.
08:18Watch your form.
08:19Focus on your form.
08:20Focus on your form.
08:21Beautiful.
08:22Beautiful.
08:23We're going to take our time here.
08:2550%.
08:26Half of our output.
08:49All right, guys.
08:50Let's get back into it.
08:54Here we go, guys.
08:55Keep those hands on the ground.
08:56Driving our feet forward.
08:57Relax your hips.
08:58Land those feet to the outsides of your hands.
08:59Here we go.
09:00Breathe.
09:01Pull with your lower core.
09:02Breathe.
09:03We got this.
09:04Come on.
09:05Come on.
09:06Mobility.
09:07Get it up there.
09:08Move those feet up.
09:09Keep them wide.
09:10Beautiful.
09:11Beautiful.
09:12Beautiful.
09:13Breathe, pull with your lower core, breathe.
09:17We got this, come on, come on.
09:19Mobility, get it up there.
09:20Move those feet up.
09:22Keep them wide, beautiful.
09:43Okay, here we go.
09:58Beep.
09:59Beep.
10:00Beep.
10:01Beep.
10:02Beep.
10:03Beep.
10:04Beep.
10:05Beep.
10:06Beep.
10:07Beep.
10:08Keep it going, keep it going.
10:13Go, go, go.
10:27Focus on your breath, control power.
10:42come on let's go
11:12push push breathe breathe through this you got this beautiful
11:34work work work harder
11:42beautiful perfect perfect
11:47great job let's take a quick break to recover
12:12I know it burns we got this here we go
12:21go go go
12:39here we go take it home
12:53beautiful
12:56beautiful
13:00you
