Czech Out This Leg Workout!
The Czech Republic’s Lukas Osladil came out of nowhere to win his first-ever pro contest in the 212-division in Toronto last June. His freaky quads and glutes separated him from the pack thanks to his unique leg workout!
Hip Adduction Machine
Start: Sit in the hip adduction machine carefully, with your legs and knees firm against the pads provided. At the start your legs should be spread wide.
Action: Contract your inner thighs to bring the pads together. Squeeze for a count, then slowly release and return to the start position.
Power Pointer: “After every set of this exercise, I stretch my adductors either by doing a full-split or holding my leg up on a platform for 20–30 seconds. I do this to keep myself flexible.”
Hip Abduction Machine
Start: Sit in the hip abduction machine carefully, with your legs and knees firm against the pads provided. In this machine your legs are close together at the start.
Action: Contract your hips to spread the pads apart. Squeeze for a count, then slowly release, allowing the weight to push your legs together again. Don’t allow the weight stack to touch down between reps.
Power Pointer: “I feel this on the outside upper part of my glutes, but I also do it another way: When I lean forward I feel it more on the bottom part of my glutes. I do 20 reps leaning back and 20 leaning forward.”
Start: Stand with a wider-than-shoulder-width stance and turn your toes slightly outward.
Action: Keeping your chest high, inhale deeply and descend into a squat to a point in which your knees are bent roughly 90 degrees. Drive through your heels and extend at the knees and hips to return back to the start position.
Power Pointer: “With the wide stance I feel this much more in the lower portion of my glutes; I don’t feel it in my quads at all. I keep the rest periods very short and only use the bottom few inches of the range of motion.”