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101
Workout

Shelly-Ann Fraser-Pryce

~19 min.
~228 kcal
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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
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Sprinter start
5
Level: 1
S1
10
Subscription needed
Sprinter start
5
Level: 1
S2
10
Subscription needed
Sprinter start
5
Level: 1
S1
10
Subscription needed
Sprinter start
5
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
5
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
5
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
5
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
5
Level: 1
S2
10
Subscription needed
Archer Pushups
3
Level: 1
R1
10
Subscription needed
Archer Pushups
3
Level: 1
R2
10
Subscription needed
Archer Pushups
3
Level: 1
R3
10
Subscription needed
Side plank standing
4
Level: 1
S1
40 sec.
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Side plank standing
4
Level: 1
S2
40 sec.
Subscription needed
Side plank standing
4
Level: 1
S1
40 sec.
Subscription needed
Side plank standing
4
Level: 1
S2
40 sec.
Subscription needed
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
Subscription needed
Forearm flexion with single arm
5
Level: 1
S2
12
Subscription needed
Forearm flexion with single arm
5
Level: 1
S1
12
Subscription needed
Forearm flexion with single arm
5
Level: 1
S2
12
Subscription needed

Comments

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