Leg Extension Machine

First, the workout kicked off with the leg extension machine. Derek Lunsford shared his approach, emphasizing partial reps and drop sets to maximize muscle engagement. This exercise helps isolate the quadriceps for targeted growth.

“I’m thinking for the partial reps and the extra reps, maybe just take two plates off and just let me do the reps. I can get a better squeeze.”

Lunsford’s technique shows how small adjustments can improve muscle activation during leg extensions.

 

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Linear Hack Squat Machine

Next, the duo moved to the linear hack squat machine. They powered through quad-focused sets while discussing the best time of day to train. Lunsford noted the impact of cortisol levels and energy fluctuations on workout performance.

“When you wake up in the morning, your cortisol is higher so your fight or flight is, you’re more amped up. It makes sense. The later I go in the day, the more I get tired, but if I’m dieting down and I wake up, my body is flat.”

This conversation highlights how timing affects training intensity and results.

Leg Press

Then, they hit the leg press. Both Lunsford and Ramon Dino showcased why strong legs are essential for the big stage. The leg press builds power and endurance that athletes rely on during competitions.

This machine is crucial for developing overall leg strength and preparing for high-level bodybuilding events.

The combination of heavy pressing and controlled movement helps simulate the demands of contest prep.

 

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Leg Curl Machine

Afterwards, leg curls came into play. Lunsford explained his variable approach to targeting hamstrings, which changes depending on the day’s focus. This variation ensures balanced development of the muscle group.

“Sometimes the single leg. Sometimes this, sometimes the lying. I just pick one and do it.”

His flexible routine keeps training fresh and effective for hamstring growth.

Hip Adduction Machine

Finally, the session wrapped up with hip adductions. Lunsford revealed his love for quad-focused leg days and how warming up the quads sets the tone for a productive workout. This exercise targets the inner thighs.

“I start warming up the quads, it’s always going to be a great day. I think quad-focused leg days are my favorite training days. You just have to love it.”

He emphasized the importance of mindset and passion in training.