It would be easier to cycle your tank before you put them in, it's just another added stress to them if you don't do it before they go in. You have to keep in mind that being in a sorority is stressful enough on these fish since it isn't actually natural for them to live with other girls, so keeping other stressors out of the equation is a big thing to try to do.
And with QT, you must QT for at least 2 weeks but a month is much better since not all sicknesses can be seen in just two weeks. When I QT mine, I actually do float them in the tank so that once their QT period is over, they can go right into the tank. But some people don't have space in their tank for cups to float so that's why they do their QT period out of the tank and then when they're ready to go in, they have to be floated for a few day's to a week in the tank.
Also, I like to acclimate my girls in QT to the sorority water and then when it's time to change out their water, I take my spare cup, scoop out some sorority water and take the cup that the fish is in and pour out the old water into a bucket, NOT IN THE SORORITY. The reason for QT is to keep disease out so if you put her water in the tank, well that's defeating the entire purpose
I actually use my hand to cup them, be very careful if you do this. Your hand must be very clean and you can't do this all the time because you can actually wipe their slime coat off which is obviously not good. They can also jump which also isn't good. So you can actually just dump her into a net over the bucket so if she does fall, it's just in the bucket and not on the floor. And then you put her into the new cup and let her float again