Tis 2: Q Performance – QUAD Spike

Osså veckan nya sköna Q Performance med stabilt gäng och uppskattat program!

4 “goa” rundor KB/CB/bulgarian/BW/Bosu + bitande Core och riktigt fet finisher..

Mix av spänst, tyngd, ben, armar, core, flow och puls..

Ni e så grymma!!

Q Performance – QUAD Spike

Warmup: BW Complex

Inch- cobra/X-dog– tuckin- crabturn/bridge– tuckout

Dyn fr.kick– low crawl back- kneedip– rollup

Skill:warmup…

Halo-  stancesquat/halo- stance hamstretch – alt side

Low rocker

——- 4/4, 4 Rounds ——

KB Complex

Deadjump- dead hipull- goblet rev lunge L/R

• Low hike rocker 16

Bulgarian Complex

Spin- clean/stance squat ( + OH press)

CB bruiser halo cast L/R ( + stance outside swing)

BW spider pushup + ½ fr.kick L/R & Bosu jumpsquat

+ BW active recovery

V-Teacup- chi block- low lunge/scorpio- cosack– V-plank/dog/inch

—- Xtra:  ABSolution x3

KB oh pullover  hollow plank crunch

Pilates 90 – L/C/R + varis

—– Finisher: x2

Rope plank alt slam + dbl slams 4/4×4

BW quad – 2 point HOLD L/R

KB alt deadclean- switch- twistpress 4/4