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101
Workout

Shelly-Ann Fraser-Pryce

~19 min.
~228 kcal
⁉️ Comments

Shelly-Ann Fraser-Pryce (born 27 December, 1986 in Kingston) is a Jamaican track and field sprinter, a three-time Olympic gold medalist and eleven-time world champion. She is widely regarded as one of the greatest sprinters in the history of track and field.

Interesting Fact

A gifted sprinter from a very young age, she started competed in school championships, but never thought she would one day dedicate her life to sport. As she got older, she started to train under the guidance of her coach Stephen Francis. Her athletic breakthrough in 2008 was sudden and unexpected. At the Beijing Olympics, she took gold in the 100 m race in 10.78 s. With a height of 5′2, which is 30 cm shorter than the world record setter Usain Bolt, she managed to win her first world title in 10.73 s, her personal best record.

Quote

No matter where you come from or how limited your resources are, if you want to accomplish something, you will accomplish it.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Sprinter start
5
Level: 1
S1
10
Sprinter start
5
Level: 1
S2
10
Sprinter start
5
Level: 1
S1
10
Sprinter start
5
Level: 1
S2
10
Single arm pull with rotation
5
Level: 1
S1
10
Single arm pull with rotation
5
Level: 1
S2
10
Single arm pull with rotation
5
Level: 1
S1
10
Single arm pull with rotation
5
Level: 1
S2
10
Archer Pushups
3
Level: 1
R1
10
Archer Pushups
3
Level: 1
R2
10
Archer Pushups
3
Level: 1
R3
10
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Overhead Forearm extension (single arm)
4
Level: 1
S1
8
Overhead Forearm extension (single arm)
4
Level: 1
S2
8
Overhead Forearm extension (single arm)
4
Level: 1
S1
8
Overhead Forearm extension (single arm)
4
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm flexion with single arm
5
Level: 1
S2
12
Forearm flexion with single arm
5
Level: 1
S1
12
Forearm flexion with single arm
5
Level: 1
S2
12
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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