Tis: Q Elite – Ghost IMP Special

En dos lördags-Q, en dos måndags-Q… och vips en go ny Q Elite med födelsebarnet 😉

Tungt, utmanande, spänst, koordination, puls, kontroll, core, twistar & rotationer. Precis lika bra som alltid!

Q Elite – Ghost IMP Special

Warmup: BW Complex

Teacup chi flow – tornado twist/ low lunge/cosack – dogs, quads etc

—- 4/8,  2 Rounds ————

KB Martinez low dbl complex

Kneeing outsideclean- hipturn- sit press

• BW slow OH lying scorpio flow 4

KB Condor Complex II

forw stance swing/hi pull – back stance cleansquat- back stance press

• BW frontkick – rev scorpio/hip tilt/cosack 4

BW Berlin Complex

2-step -air kick + advance pushup  – crabspin TGU sit down/up 4

CB Bruiser hike n halo + sideswing dip/clean //  switch n OH front raise

PM kneeing downtwist 2 + kneejump L/R

Bosu/PM squat twist pull up L/R

——- Finisher: 4/8/24/8 —–

KB dbl hike – BU clean

KB dbl alt stance torito

Skipull  stanceswitch swipe

BW X-leg jack-knife touch

+

KB dbl hike – clean n dbl press

KB dbl alt stance torito

Skipull  stanceswitch swipe

BW X-leg jack-knife touch

— kinstretch, hip, ham, shoulders

Mån: Q Elite – Ghost Element

Outside cleans, hiptwists, sitpresses, scorpios, hi pulls, frontkicks, cosacks, 2-steps, airkicks, pushups, crabspins, twistpulls, kneejumps, flys,  squatpulls, hikes, BU, toritos, skipulls, jack-knives, deadbugs…

Inte undra på att den tog lite överallt;-)  Grym liten solo-Q..

Q Elite – Ghost Element

Warmup: BW Complex

—- 4/8,  2 Rounds ————

KB Martinez low dbl complex

Kneeing outsideclean- hipturn- sit press

• BW slow OH lying scorpio flow 4

KB FP stance hi pull switch L/R

• BW frontkick – rev scorpio/hip tilt/cosack 4

BW Berlin Complex

2-step -air kick + advance pushup  – crabspin TGU sit down/up 4

PM kneeing downtwist 2 + kneejump L/R

PM s.hand back fly L/R

Bosu/PM squat twist pull up L/R

——- Finisher: 4/8/24/8 —–

KB dbl hike – BU clean

KB dbl alt stance torito

Skipull  stanceswitch swipe

BW X-leg jack-knife touch

+

KB dbl hike – clean n dbl press

KB dbl alt stance torito

Skipull  stanceswitch swipe

DBall X-dead bug

BW X-leg jack-knife touch

— kinstretch, hip, ham, shoulders

Lör: Q Elite – Condor IMP

Lördags-Q Elite… lite nytt, lite av det senaste, nya komplexer/kombos..

Och precis lika sjukt bra träning med puls/styrka/kondition, koordination och blött som tusan 😉

KB, CB Bruiser, CrossCore, bodyweight, slamball, rope, Bosu, bulgarian… Booom!

Q Elite – Condor IMP

Warmup: BW Complex

Teacup chi flow – tornado twist/ low lunge/cosack

Deckroll kneekick- fr.kick backturn/ X-dog

——– 5/5, 3 Rounds —-

KB dbl deadlift- vari

KB Condor Complex

forw stance swing – back stance cleansquat- back stance press

BW kneekick- fr.kick/toe touch – backturn/ dogpress- back

CB Bruiser hike n BU halo //  switch n OH front raise + sideswing dip/clean

BW elbow swipekick n  shoulder dip

CC pushup n alt arm swipe (+ 45 push)

DBall Stance slam switch ( + close pushup)

Rope flaghold

——- ABSolution: x2

Bosu/bulgarian 8-8-16 – off  

DBall X-dead bug

— Kinstretch

Tor: Q Elite – Tiknopova

Torsdags-Q Elite med 2 Q instruktörer, 4 feta rundor med tunga klot och nedbrytande bodyweight.

Jobbigt, utmanande och otroligt blött. Lägg till en rejält bitande Core och lite xtra godis på det.. så var vi nöjda!

Grym insats & grym träning som alltid!

Q Elite – Tiknopova

Warmup: BW Complex

—- 4/4, 4 Rounds —–

KB28 dbl deadlift- deadjump- deadrow- pushup

KB28 stanceclean – press – sidetwist clean L/R

BW kneekick- fr.kick scorpio-flip – backturn/ X-dog /- outL/R

CB35 spin/cast n dragon-sit press L/R

BW elbow swipekick n  shoulder dip (alt split)

—- ABSolution: 4+4

Ball elbow plank kick 4- deck- X-dead bug 4

BW quad gecko 4- crabturn TGU sit down/up 4

— xtra : 5-4-3

BW strict pullup – leg twist out

Bosu/ PM twist pull up

—- Stretch

Tis 2: Q AniMotion Robito 201

Osså en fet repris för ett medelstort gäng med flera Q:are & instruktörer med..

Sjöblött, pulsigt, jobbigt, lurigt, teknik, koordination och hela baletten..

Grym insats!!

Q AniMotion Robito 201 Cross-Mix

Warmup: BW Complex 4×4

Sq- crabturn/quad 4/sq – plank- low lunge twist/cosack 4

+

Deckroll – fr.kick backturn/ X-dog /out  + legkick

————————————-

TAB: Deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

TAB: Quad-out pushup

30/30/30

Quad squat-jump

Quad- crabturn TGU sit down/up – quad

Elbow fr.kick  L/R

TAB: Cosack lunge 2- spider plank

TAB: 2-step pushup n sidekick swipe

30/30/30 Finisher:

Scorpio- legkick lift-touch L/R

Quad elbow dip

S.hand sprawl

————————————-

Stretch:

Tis 1: Q Elite – Rainy Charlotte

3 starka Q-musketörer dundrade på och skapade inomhusregn 😉

12 mördande & feta rundor KB+skipull+ bodywieght, Osså bitande xtra Core de luxe på det. Hur j-kla jobbigt som helst…

Charlotte-upplägget blir det fler av..;-)

Bara ladda om inför eftermiddagens Q AniMotion.

Q Elite – Rainy Charlotte

Warmup: BW Complex

——4/4/16, 2 Rounds + BW ———-

KB tactical lunge

• Skipull swipe stance

KB hike – BU clean

• Skipull swipe stance

BW deckroll kneekick- fr.kick backturn/ X-dog /TGU sit down/up- outL/R

KB alt hike/switchclean low squat

• Skipull swipe stance

KB hike – clean n press

• Skipull swipe stance

BW deckroll kneekick- fr.kick backturn/ X-dog /TGU sit down/up- outL/R

KB low ½ eight low lunge stop

• Skipull swipe stance

KB hike – BU halo

• Skipull swipe stance

BW deckroll kneekick- fr.kick backturn/ X-dog /TGU sit down/up- outL/R

——ABSolution:  x 2

KB dbl alt stance torito

Ball – alt deadbug -X  L/R

Ball- pushup +  leglift

—- Kinstretch