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96
Workout

Frederick Lewis

~20 min.
~240 kcal
⁉️ Comments

Frederick Carlton 'Carl' Lewis (boen 1 July 1961 in Birmingham, Alabama, U.S.) is an American track and field athlete. He won nine Olympic gold medals in sprint races and long jump competitions, as well as eight World Championship gold medals.

Interesting Fact

Lewis is considered to be a one of a kind athlete. He won a gold medal at each of the four consecutive Olympic Games, all in the long jump events. Before Lewis, nobody had ever won a long jump event more than once at the Olympics. At the 1991 World Championship, Lewis performed a series of phenomenal long jumps - 8.83, 8.91,8.81, 8.84 meters. The furthest of his long jumps surpassed Bob Beamon's legendary long jump record of 8.90 m set at the Mexico City Olympics in 1968. However, during Lewis's jump, the velocity of the tailwind exceeded the acceptable range and his score was not recognised as a record.

Quote

Your body is a temple. If you nourish it right, you will extend its life.

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
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
One had pushpup with rotation
1
Level: 1
S1
10
Single arm pull with rotation
5
Level: 1
S2
10
One had pushpup with rotation
1
Level: 1
S2
10
Single arm pull with rotation
5
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S1
10
Single arm pull with rotation
5
Level: 1
S2
10
One had pushpup with rotation
1
Level: 1
S2
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
Forearm flexion with single arm
5
Level: 1
S1
12
Overhead Forearm extension (single arm)
4
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S2
12
Overhead Forearm extension (single arm)
4
Level: 1
S1
8
Forearm flexion with single arm
5
Level: 1
S1
12
Overhead Forearm extension (single arm)
4
Level: 1
S2
8
Forearm flexion with single arm
5
Level: 1
S2
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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