IFBB Professional bodybuilders Derek Lunsford and Kamal Elgargni be part of forces to assault an epic leg day.
Two Olympia champions, Derek Lunsford and Kamal Elgargni, meet to overcome an isolation-focused leg exercise. These Worldwide Federation of BodyBuilding and Health (IFBB) Professional bodybuilders are 212 Olympia champions. Kamal Elgargni received the division in 2019, and Derek Lunsford overtook Shaun Clarida for the title in 2021.
Lunsford moved as much as the Males’s Open division in 2022 after receiving a particular invitation. He took maintain of this chance and obtained runner-up behind the 2022 Mr. Olympia, Hadi Choopan.
| Full Identify: Derek Lunsford | ||
| Weight | Peak | date of start |
| 205-215 lbs. | 5’6” | 1993 |
| Division | period | Nationality |
| 212, Males’s Open | 2010 | American |
The Libyan IFBB Professional Elgargni completed second on the 2022 Tampa Professional and positioned fourth on the Texas Professional—fairly good for a 51-year-old.
| Full Identify: Kamal Elgargni | ||
| Weight | Peak | date of start |
| 212 lbs. | 5’6” | 1971 |
| Division | period | Nationality |
| 212 | 2010 | Libyan |
Collectively, these elite contenders not too long ago joined fingers and went via a full leg exercise with MI40 gymnasium head coach Adam Brammer.
Derek Lunsford and Kamal Elgargni’s Leg Exercise
Beneath we’ll break down all of the leg actions these IFBB Professionals carried out.
Seated Leg Curls
Derek Lunsford and Kamal Elgargni began the leg exercise by warming up their hamstrings. The primary motion of their routine was the seated leg curls. Lunsford prefers to begin all his leg exercises with leg curls and says the seated variation feels the most effective.
The seated leg curls isolate the posterior thigh muscular tissues (hamstrings) and are additionally nice for warming up your knees.
Mendacity Leg Curls
The 212 Olympia champs duo continued with concentrating on their hamstrings and moved to the mendacity leg curls. They carried out this train for a couple of units unilaterally (one leg at a time), adopted with a few bilateral (each legs) units.
Performing workouts unilaterally on machines enhance your mind-muscle connection to assist strengthen any muscle lagging group.
The seated leg curls give your hamstrings extra vary of movement. However the mendacity leg curls give your hamstring muscular tissues a unique look because it’s carried out from a unique angle therefore the title, you are mendacity.
Stiff Leg Deadlifts
Transferring on, the IFBB Professional bodybuilders added a compound motion (working a number of leg muscular tissues) to the combination, stiff leg deadlifts. The stiff leg deadlift engages your posterior chain (againhamstrings, gluten). And because the title suggests, your legs are straighter than a traditional deadlift. This may take some strain off your decrease again whereas concurrently rising the workload on your hamstrings. Lunsford acknowledged:
“You needn’t go that heavy on this train. I’ve accomplished 5 plates of stiff leg deadlifts for like 12 reps. Is it efficient? In fact. That weight counts for one thing however I am simply extra centered on… This train for me is extra for opening up the muscle fibers which means the stretch is extra necessary. It isn’t a lot about weight and the exhausting contraction on the best way up. It is extra about slowing the motion down and stretching and creating extra distance on the backside and opening up extra muscle fibers in order that extra blood can get pushed in, making it develop much more…”
Subsequent, Lunsford and the Libyan Olympia champ went to a different compound motion that engaged extra of their anterior chain (quads).
Leg Press
The compound motion they attacked was the leg press. The leg press engages all the most important muscular tissues in your decrease physique—glutes, hamstrings, and quads. It is a safer different than its free weight cousin squats since it is a machine and causes much less spinal compression.
Leg Extensions
After warming up their hamstrings and performing a few compound actions, Lunsford and Elgargni shifted their consideration to their quads. The primary quad train they did was the leg extension.
Apart from the isolation of your quads, the leg extension vastly entails your knees. It is useful to do hamstring workouts earlier than quad actions since they’re usually simpler in your knee joints (warming them up).
The bodybuilding champs solely did one isolation motion for his or her quads earlier than shifting to the machine hip thrusts to isolate their glutes.
Hip Thrust Machine
The machine hip thrusts are a wonderful solution to goal your glutes particularly. It lets you load up the most important muscle (buttocks) in your physique with a lot weight. Furthermore, it does not place a lot stress in your knees and decrease again and stabilizes your pelvis. As well as, it improves hip extension, which will increase your total explosive energy and is important for giant compound motion deadlifts and Olympic lifts equivalent to energy cleans.
Hip Adduction Machine
After the glute-focused train, Derek Lunsford and Kamal Elgargni focused their abductor and adductor muscular tissues to complete their exercise. They began with the hip adduction machine, which engages your glutes and the internal thigh muscular tissues. Furthermore, it reduces knee valgus (knees caving inward).
hip abduction machine
Just like the hip adduction machine, this motion additionally engages your glute muscular tissues however focuses on the muscular tissues in your outer thighs. This train will enhance your hip stability and decrease physique flexibilitywhich is able to assist you out on different vital decrease physique compound workouts just like the squat.
Leg Exercise
These are the leg workouts Derek Lunsford, and Kamal Elgargni carried out:
| Workout routines |
| Seated Leg Curls |
| Mendacity Leg Curls |
| Stiff Leg Deadlifts |
| Leg Press |
| Leg Extensions |
| Hip Thrust Machine |
| Hip Adduction Machine |
| hip abduction machine |
The 212 Olympia champs carried out a complete of 8 completely different leg workouts collectively. They did a few actions for his or her hamstrings, then two compound actions, one quad-focused motion, and lastly, they completed their exercise concentrating on their adductor and abductor muscular tissues.
With the 2022 Olympia being pushed again in comparison with earlier years and so near profitable the 2022 Mr. Olympia title, Derek Lunsford plans to sit down out for the 2023 Arnold Basic to give attention to getting ready for the 2023 Olympia.
You’ll be able to watch Derek Lunsford and Kamal Elgargni’s full leg exercise on Lundsford’s YouTube channel beneath:
Extra IFBB Professional Exercises
In the event you loved Derek Lunsford and Kamal Elgargni’s leg exercise, try another IFBB Professional exercise collabs beneath:
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