212 Olympia Champs Derek Lunsford and Kamal Elgargni Unite to Crush a Gruesome Leg Workout

Images by way of Instagram @dereklunsford_ and ifbb_pro_kamal_elgargni
IFBB Pro 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 conquer an isolation-focused leg exercise. These International Federation of BodyBuilding and Fitness (IFBB) Pro 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 up to the Men’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 Name: Derek Lunsford

Weight
Height
Date Of Birth

205-215 lbs.
5’6’’
1993

Division
Era
Nationality

212, Men’s Open
2010
American

The Libyan IFBB Pro Elgargni completed second on the 2022 Tampa Pro and positioned fourth on the Texas Pro—fairly good for a 51-year-old. 

Full Name: Kamal Elgargni

Weight
Height
Date Of Birth

212 lbs.
5’6’’
1971

Division
Era
Nationality

212
2010
Libyan 

Together, these elite contenders just lately joined fingers and went by means of a full leg exercise with MI40 health club head coach Adam Brammer. 
Derek Lunsford and Kamal Elgargni’s Leg Workout 

Below we’ll break down all of the leg actions these IFBB Pros carried out.
Seated Leg Curls 
Derek Lunsford and Kamal Elgargni began the leg exercise by warming up their hamstrings. The first 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 perfect. 
The seated leg curls isolate the posterior thigh muscular tissues (hamstrings) and are additionally nice for warming up your knees. 
Lying Leg Curls 
The 212 Olympia champs duo continued with focusing on their hamstrings and moved to the mendacity leg curls. They carried out this train for a few units unilaterally (one leg at a time), adopted with a couple of bilateral (each legs) units.
Performing workouts unilaterally on machines enhance your mind-muscle connection to assist strengthen any lagging muscle group. 
The seated leg curls give your hamstrings extra vary of movement. But the mendacity leg curls give your hamstring muscular tissues a totally different look because it’s carried out from a totally different angle therefore the identify, you’re mendacity. 
Stiff Leg Deadlifts 
Moving on, the IFBB Pro bodybuilders added a compound motion (working a number of leg muscular tissues) to the combo, stiff leg deadlifts. The stiff leg deadlift engages your posterior chain (again, hamstrings, glutes). And because the identify suggests, your legs are straighter than a standard deadlift. This will take some stress off your decrease again whereas concurrently rising the workload on your hamstrings. Lunsford acknowledged:
“You don’t want to go that heavy on this train. I’ve executed 5 plates of stiff leg deadlifts for like 12 reps. Is it efficient? Of course. That weight counts for one thing however I’m simply extra centered on… This train for me is extra for opening up the muscle fibres that means the stretch is extra necessary. It’s not a lot about weight and the laborious contraction on the best way up. It’s 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…”
Next, Lunsford and the Libyan Olympia champ went to one other 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 key muscular tissues in your decrease physique—glutes, hamstrings, and quads. It’s a safer different than its free weight cousin squats because it’s a machine and causes much less spinal compression. 
Leg Extensions 
After warming up their hamstrings and performing a couple of compound actions, Lunsford and Elgargni shifted their consideration to their quads. The first quad train they did was the leg extension. 
Besides the isolation of your quads, the leg extension drastically includes your knees. It’s useful to do hamstring workouts earlier than quad actions since they’re typically 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. 
Machine Hip Thrusts 
The machine hip thrusts are a superb approach to goal your glutes particularly. It permits you to load up the most important muscle (buttocks) in your physique with a lot weight. Moreover, it doesn’t place a lot stress in your knees and decrease again and stabilizes your pelvis. In addition, it improves hip extension, which will increase your total explosive energy and is vital for giant compound motion deadlifts and Olympic lifts corresponding to energy cleans. 
Hip Adduction Machine
After the glute-focused train, Derek Lunsford and Kamal Elgargni focused their abductor and adductor muscular tissues to end their exercise. They began with the hip adduction machine, which engages your glutes and the internal thigh muscular tissues. Moreover, it reduces knee valgus (knees caving inward). 
Hip Abduction Machine 
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 flexibility, which is able to aid you out on different important decrease physique compound workouts just like the squat. 
Leg Workout 

 These are the leg workouts Derek Lunsford, and Kamal Elgargni carried out:

Exercises 

Seated Leg Curls

Lying Leg Curls 

Stiff Leg Deadlifts 

Leg Press 

Leg Extensions

Machine Hip Thrusts 

Hip Adduction Machine 

Hip Abduction Machine 

 
The 212 Olympia champs carried out a whole of 8 totally different leg workouts collectively. They did a couple of actions for his or her hamstrings, then two compound actions, one quad-focused motion, and lastly, they completed their exercise focusing on their adductor and abductor muscular tissues. 
With the 2022 Olympia being pushed again in contrast to earlier years and so shut to successful the 2022 Mr. Olympia title, Derek Lunsford plans to sit out for the 2023 Arnold Classic to give attention to making ready for the 2023 Olympia. 
You can watch Derek Lunsford and Kamal Elgargni’s full leg exercise on Lundsford’s YouTube channel under:

More IFBB Pro Workouts
If you loved Derek Lunsford and Kamal Elgargni’s leg exercise, take a look at another IFBB Pro exercise collabs under:

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