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This article originally appeared in the July/August 2016 issue of SELF.
This full issue is available June 28 on national newsstands.
Her attention to detail started young.
“Then I’d come in and hurdle the arm of the couch!”
Improving as a sprinter involves more than running.
Harper-Nelson shares her plyometric drills for a speedier stride.
Keep chest lifted throughout.
Continue for 30 seconds.
A SkipSkip forward with lead knee at waist height, back leg straight.
Strike ground with midfoot or forefoot as you swing opposite arm.
Continue for 30 seconds.
Butt KickRun in place, kicking feet to glutes while pumping arms, landing on balls of feet.
Keep chest lifted throughout.
Continue for 30 seconds.
Pause SquatStand with feet hip-width apart, toes out.
Keep chest up and back straight as you squat with knees over ankles until thighs are parallel to floor.
Still, creating that poetic repetition on the water takes major muscle.
She spends up to 90 minutes three times per week lifting weights.
Lower-body strength is key for Stone, since her legs generate 70 percent of her power in rowing.
Reverse Lunge Standwith feet hip-width apart.
Step left leg back into lunge, both knees bent 90 degrees.
Push through front heel to return to start.
Repeat on opposite side for 1 rep. Do 3 sets of 12 reps.
2.
Jumping LungeStand with feet hip-width apart.
Jump and land in a lunge, right leg forward.
Jump again, switching legs.
Continue for 30 seconds.
Suitcase SquatStand with feet shoulder-width apart, a dumbbell in each hand, palms in.
Push hips back and lower into squat.
Drive through heels to stand for 1 rep. Do 3 sets of 12 reps.
4.
Deadlift RowStand with feet hip-width apart, a dumbbell in each hand, palms back.
Bend at waist, bringing torso parallel to floor.
Pull weights to ribs.
Widely considered a shoo-in for the 2016 national team, Parker didn’t make the roster.
“I trust that everything happens for a reason,” says the WNBA two-time MVP.
“My focus now is the L.A. Sparks' season.”
With feet together, lift right knee about 12 inches.
Return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.
KickbackStart on hands and knees with band around right foot, secure under hands.
Keep knee bent 90 degrees as you lift right leg so thigh is even with torso.
Pause; return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.
Traveling SquatStand in a quarter squat, feet shoulder-width apart, band taut around ankles.
Hold squat as you walk forward.
Continue for 30 seconds.
Glute BridgeLie on back with band around thighs, knees bent, feet flat, palms down.
Push through palms to lift hips, engaging glutes.
Though it will be her first Olympics, Biles is favored to win gold.
Still, she’s trying to keep the pressure to a minimum.
“I’m so excited to meet the other athletes, to enjoy the journey,” she says.
“I’m ready to embrace this moment and have fun with it.”
Core strength helps prevent wobbles and missteps.
Biles uses these exercises to hit her abs from every angle.
Leg LiftLie on back, palms facedown at sides.
Inhale, then exhale as you slowly lift legs until they’re perpendicular to floor.
Lower to start for 1 rep. Do 3 sets of 10 reps.
2.
Bicycle CrunchLie on back, hands behind head.
Bring knees toward chest.
Straighten right leg as you bring right elbow to left knee.
Switch sides and repeat for 1 minute.
SuperwomanLie facedown, arms in front, palms down.
Simultaneously lift chest, arms and legs a few inches.
Return to start for 1 rep. Do 3 sets of 10 reps.
4.
Plank TouchStart in a high plank.
Lift one hand to touch opposite shoulder, keeping hips stationary.
Switch sides and repeat for 1 minute.
Tank, $50;Nike.com.
Sneakers;Nike.comfor other styles.
Gevvie Stone: Sports bras, $120 each;CollinaStrada.com.
Shorts, $35;JLRacing.com.
Shorts;Adidas.comfor similar styles.Sports bra;Adidas.comfor similar styles.
Simone Biles: Leotards, GK Elite Sportswear, $32 each;GKElite.com.
Special thanks to Jag Gym.
Stone: Hair, Charlie Taylor for Redken; makeup, Cyndle Komarovski for Lancome.
Production, Jessica Hafford.
To learn more about all Olympic hopefuls, visitteamusa.org.
The Rio Olympics begin August 5.
