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I understand your fast but not quick that's why you start slow and your strong legs power you through the middle to end part of the 100 meters. Just like you lift heavier to get stronger you have to...

From what I can see it looks like 4.5%

I'm sure he does weigh that much because of his smaller joints and bone structure. I looked similar when I was around his weight. I don't think you should bulk up you should cut to 5% right now since...

Use high reps with her such as 20-30 on all lower body exercises. Also when she does cardio have her wear tights and sweats to keep her legs warmer than her upper body so she'll be sweating more from...