Tor: Q Elite – Banditov

Skön och lagom Q ( hör och häpna…)

Lite KB, lite BW, lite rep, bosu och vridningar. Sjöblött ändå..;-)

Q Elite – Banditov

Warmup: BW Complex + ankle rehab

—- 5/5, 3 Rounds —-

KB dbl deadlift ( stance n vari)

KB dbl hollow plank alt press

+

KB RTW w stop stance walk 16

Rope hang curls

Rope ½ kneeing side waves L/R + rev kneeing fly slams

+

BW twist up/under L/R

Bosu bird plank L/R

BW pushup trio – close, diamond, wide

— Stretch

• Xtra PM rope pulls… fatigue

Tis: Q Elite – Alcanto Pix

Att nåt så enkelt, kan bli så härligt brutalt?? 😉

3,7 ton KB, band & BW.. osså lite super-core på det.

Götte-Q mao

Q Elite – Alcanto Pix

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

—– 5/5, 3 Rounds —-

KB20 Alcanto Flow 5/5 L/R

• Kneeing lunge/dead clean
• Kneeing press
• Elbow to floor
• Snatch
• Squat
• Row

Band – s.hand hold sidewalk + flag L/R

BW 2-step kickswipe pushup

— active BW- recovery

—– ABSolution:  x 3

Bosu/KB s.leg RDL + leg kick K/R

BW/Band s.leg lock n leg raises L/R

KB24 dbl  outside swings

Lör: Q Elite – ParaCorm

Gotte-Q igen…  lite nya kombos.

Utmanande på de flesta punkter..

Som alltid 🙂

Q Elite – ParaCorm

Warmup: BW Complex

Rehab: Ankle press

—– 4/4, 2-4 Rounds —- 

KB hike low DYN squat

KB bench X-row

• Bulgarian big spinflow/lunge twist

Box/BW elevated bear crawls

BW spider pushup

• Band/BW sit-thru + oh press

—– ABSolution:  x 2

Bosu/KB s.leg RDL + leg kick

BW/Band s.leg lock n leg raises L/R

Band alt kneeing flag press n och swipe L/R

—– Finisher: 20/20 x 8

Skipull stance swipes // side pulls   

KB outside swings  

– alt BW recovery

Tor: Q Elite – Southern Breech

Boom! Boom! Boom!  Ny bländande grym Q!

Kontroll, styrka, puls, statiskt och full 3D träning… ihop!

Träning när den är som bäst…

Q Elite – Southern Breech

Warmup: BW Complex

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift L/R

KB20/Bosu – halo (alt swingcatch) n squat

KB32 dbl row L/R + dbl

+

PM low-hi fly

• PM forw face walk

PM bent rev fly

• PM rev face walk

+

BW/Bosu quad/squat + dbl step 3

KB20 BU ctrl walk L/R

—– ABSOlution: X 2

BW/KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

—– Xtra: 5+5

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Bagheera Trim

Ja, en Q Elite Lite… ja den blir fanimej aldrig Lite 😉

Ben, tryck, balans, core, rörlighet, vrid, mer core, styrka, kontroll, puls, än mer core, rotation, koordination, mobilitet och puls-topp.. hehe

Snacka om varierad go träning! 🙂

Q Elite – Bagheera Trim

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

—- 5/5, 2 Rounds ——

KB kneeing d.clean/squat- press- rev lunge- knee up L/R 

BW ½ bridge underswitch L/R

• Band s.leg lock n leg raises L/R

TRX Rip /Bosu s.leg – back-slash L/R

BW archer- leg under/ overkick- pushup

• Band/Bosu flag press n OH swipe L/R

—– ABSolution/Finisher: x 2

Bosu/bulgarian 8/8/16 + off

BW s.hand plank + walk in/out L/R    /2nd/  BW sit-thru leg kicks

KB halo L/R

Skipull stance swipes 32

—- stretch/twists loooong

Sön: Q Elite – Front Blake Ritue

Skön liten gotte-Q på främmande ort..

Less is more ( sometimes 😉 )

KB, dumbbells, BW & band.

Q Elite – Front Blake Ritue

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

—- 5/5, 3 Rounds —

KB Complex flow L/R

Lunge row- dyn clean/low lunge- kneeing press- stepup/s.leg lift

DB X-dog n pushup

BW/Band s.leg lock n leg raises L/RKB oh walk // stance swing walk // outside stance swingwalk