Tor: Q Elite – Plic Metero

Tisdags-godis a la Q..

Lite KB,lite BW, lite Bos, lite slams, core & TRX Rip.

Precis lika bra och blött som alltid..

Q Elite – Plic Metero

Warmup: BW Complex teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—– 4/4/8, 2-4 Rounds —-

KB Plic flow

• Kneeing clean/press- low squat- outside stanceswing/switch L/R

BW Plic flow

• V-plank pushup- X-dog2- tuck/sit-thru2- elbow archer 2

Bosu/DeadB 20 dbl step +  stance slam

BW Plic Ctrl Recovery

• inch- spider- leg swipe- low lunge swipe- cosack- scorpio- leg lift/tilt- back L/R

—- ABSolution/balance: x 2

Bosu/TRX Rip s.leg/round up OH swipes L/R

DB oh pullover- V-leg crunch- leg kick L/R

DB X-knee pullover reach L/R

Tis: Q Elite – Wanilla

Precis lika grym som alla andra Q…

Variation med tyngd, kontroll, balans, styrka, core, puls, koordination, löpning, spänst & löpning..

Puh… lite lagom blött 😉

Q Elite – Wanilla

Warm-up BW Complex

• Heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 6/6, 2 Rounds —-

KB40 suitcase lift L/R + BW low lunge dip n swipe L/

+

KB dyn outside revlunge swang

• BW dyn V-plank pushup + straight leg tuckin
• Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ ‌L/R‌ 

PM/bosu squat n sideflys L/R

• BW frontkick spin + scorpio flow  6+6
• Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ ‌L/R‌ 

— 6/6, 2 Rounds —

KB40 deadclean L/R

DB oh pullover- V-leg crunch- leg kick L/R

DB X-knee pullover reach L/R

TAB: x 2

Treadmill // BW dyn low spiderplank alt close push

Treadmill // BW crabswitch n quad-tilt n dog

Tor: Q Elite – Pitzer Droid

Torsdag… och total kroppsnedbrytning med en härligt pulsig/brutal ny Q Elite..

KB complex, DB/band complex, BW complex + bandtwisters och rep.. och xtra core.

2 rundor löpning/KB som finisher..  Sen va en helt död 😉

Q Elite – Pitzer Droid

Warmup: BW Complex+ heel xtra- sidelying hip rotate 

+ stance swipes/swings  X varis

—– 4/8/16, 3 Rounds —-

KB deadclean/rev lunge ( + press)  L/R + deadpull/goblet OH press

• Band light flow twister L/R

DB/Bandpull– stance swing -rev lunge/curl/pull

• Band light flow twister L/R

BW low plank/ split jump (alt legswipe)- dolphin- elbow/sit-thru 2- dolphin up

Rope dbl upper cuts L/R + dbl slam

————ABSolution: x  2

MB/Band  Alexia X-bug special L/R

Band Alexia legraise to ceiling L/R

MB/Ball sideplank/twist bounce L/R

——

TAB: treadmill // KB stance rtw – pushpress

TAB: treadmill // KB halo + side swing // windmill

—– stretch, kinstretch loooong

Tis: Q 3lite – Baritinov SHoT

Riktiga nyårsraketer som poppar till nu.. 😉

3 blytunga rundor band, KB, bulgarian & BW

3 rundor brutal-core

2 rundor läpning / KB40 o 32

Booooom!

Q 3lite – Baritinov SHoT

Warmup: BW Complex

• Heel xtra- sidelying hip rotate- spinal twist- scorpio

——5/5, 3 Rounds —–

BAND bentover raises

Bulgarian spin & hi pull

KB d.row- d.clean- snatch- rtw w rev lunge stop 3– BU squat L/R

BW inch- X-dog – tuckin-sit-thru pushup

————ABSolution: x  3

Bosu/Bulgarian 5-5-10 + off

BW sit-thru/leg swipe- sit-thru/rolldown- ½  bridge-legunder- up L/R

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB32 d.clean hold- jerk hold

Sön: Q Elite – Bhinbarker Sicatora

Söndagstryckare i turbofart!!  Snabbast i december…;-)

Bosu, medball, slams, BW och en go tung KB flow.

Plus 2 snabba TAB rundor löpning/ KB40+ KB32..

Q Elite – Bhinbarker Sicatora

Warmup: BW Complex

— 8/8, 2-4 Rounds —–

MB/Bosu lunge kick L/R

• BW Block crabturn- tripod reach

MB/Bosu kneeing twistslam2- rollout- pushup

• BW sit-thru- reach rev scorpio flow

KB24 row- d.clean- ½ eight twist-squat- stance/BU clean- halo L/R

——-

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB d.clean hold- jerk hold

Lör: Q Elite – Ripday

Lördag.. med liten trög start..  liten lagom Q med enbart TRX Rip och Bosu..

Mkt kontroll , styrak, balans och core.

Q Elite – Ripday

Warmup: BW Complex

— 5/5, 2 Rounds — 

TRX Rip/Bosu balanced s.leg pushup n dog

Bosu/TRX Rip sit-shots L/R

Bosu susp heel-raise L/R

Bosu/band squat

Bosu X-knee pilates 10/20 L/R

Bosu/TRX Rip s.leg paddle hold L/R

Bosu/TRX Rip s.leg OH backslash hold L/R

Bosu/TRX Rip s.leg sideshot L/R