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264
Workout

Simone Biles

~25 min.
~300 kcal
⁉️ Comments

Simone Arianne Biles (born 14 March 1997 in Columbus, Ohio, U.S.) is an American artistic gymnast, four-time Olympic champion, 19-time world champion, 5 of which are all-around titles.

Interesting Fact

By the age of 24, Biles tied Larisa Latynina of the Soviet Union for most medals won by a female gymnast of all time with 32 combined World and Olympic medals. Biles performs four named elements, which are considered to be the most difficult elements on each apparatus: one on vault, one balance beam, and two on floor. In May 2021, she became the first woman to complete a Yurchenko double piked on the vault during competition. The element was provisionally given a difficulty of 6.6, making it the highest value element in artistic gymnastics.

Quote

Always work hard and have fun in what you do because I think that's when you're more successful.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Front jump squats
10
Level: 4
15
Squat - T abduction
7
Level: 2
12
Push ups side crunch
10
Level: 5
6
Torso rotation with squat (from side ot side)
9
Level: 2
10
Backward lunge with leg change
8
Level: 6
10
Exit to plank
7
Level: 3
12
Pull with hip rotation
7
Level: 2
10
Tilted march
8
Level: 3
12
Round 2
Front jump squats
10
Level: 4
15
Squat - T abduction
7
Level: 2
12
Push ups side crunch
10
Level: 5
6
Torso rotation with squat (from side ot side)
9
Level: 2
10
Backward lunge with leg change
8
Level: 6
10
Exit to plank
7
Level: 3
12
Pull with hip rotation
7
Level: 2
10
Tilted march
8
Level: 3
12
Round 3
Front jump squats
10
Level: 4
15
Squat - T abduction
7
Level: 2
12
Push ups side crunch
10
Level: 5
6
Torso rotation with squat (from side ot side)
9
Level: 2
10
Backward lunge with leg change
8
Level: 6
10
Exit to plank
7
Level: 3
12
Pull with hip rotation
7
Level: 2
10
Tilted march
8
Level: 3
12
Round 4
Front jump squats
10
Level: 4
15
Squat - T abduction
7
Level: 2
12
Push ups side crunch
10
Level: 5
6
Torso rotation with squat (from side ot side)
9
Level: 2
10
Backward lunge with leg change
8
Level: 6
10
Exit to plank
7
Level: 3
12
Pull with hip rotation
7
Level: 2
10
Tilted march
8
Level: 3
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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