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Lör: Q Elite – Melix Cobra

Åter igen… Ny lysande grym Q Elite..

Kontroll, twist, flow, puls, vrid, balans, styrka, pulls, stretch & löpning.. jobbigt & blött

X-hold, skater twists, deadbug, BU, cobra, bicycle, priformis, circle, spin, pull catch.. 😉

💥👌👍💪

Q Elite – Melix Cobra

Warmup: BW Complex -low scorpio glide twist etc

— 5/5, 2 Rounds —

KB skater lunge n OH twist L/R

KB FP stance swing – BU n leg kick L/R

BW X-hold – leg raise ctrl

MB slam n cobra/sprawl + knee kicks

KB BU high deadbug- legraise L/R

BW front kick spin

— ABSolution: X 2

KB24 alt bicycle 20

BW s.arm plank ½ circle walk L/R

BW sq-sitout-piriformis-supertwist- kin

— Finisher:

TAB: Treadmill run 11-15 // Bulgarian swing pull – straight lift n triceps back

TAB: Treadmill run 11-15 // Bulgarian dyn twist pull catch

Stretch: BW spretzel- side-leg scorpio-1/2elbow sitout- dog + + +

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