Hany Rambod provided some tweaks to Chris Bumstead’s leg day ahead of the Olympia.
Hany Rambod is a 24-time Olympia winning coach. He has dealt with some of the greatest athletes to take the bodybuilding stage and this includes Chris Bumstead. The Classic Physique Olympia champion is looking for his sixth consecutive title and Rambod is focusing on glutes and hamstrings in a recent workout.
READ MORE: Hany Rambod Takes Hadi Choopan & Derek Lunsford Through Leg Workout
In this post, we detail the workout Rambod share on YouTube back in July 12 to focus on growing Bumstead’s hamstrings and create an even better package in 2024.
Chris Bumstead’s Leg Workout
This workout prioritized the glutes and hamstrings as Hany Rambod shared different training form adjustments to maximize hamstring growth:
- Standing Hamstring Curl
- Lying Leg Curl
- Belt Squat
- Bulgarian Split Squat
- Hip Thrust Machine
- Seated Calf Raise
Standing Hamstring Curl
The workout begins with standing hamstring curls. Bumstead focuses on a slow eccentric movement and stopping right before failure.
“We get right to that point of failure but nothing beyond that. We don’t want to risk injury.”
Lying Leg Curl
When performing lying leg curls, Rambod made sure Bumstead pointed his toes and kept his legs a little closer together. This hit the lower hamstring.
“Keep your legs slightly closer together and see if you can point your toes. You’ll feel it a little more on that lower hamstring.”
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Belt Squat
Belt squats were next on the list. This is an exercise where quads can sneak in but the duo wanted to make sure to focus on glutes and hamstrings.
“We really focused on glute, ham making sure we’re going full depth. Focusing on glute, ham, not quads. Focusing on not leaning forward. If you lean forward, you’re going to get a lot more quad recruitment therefore it takes away the whole idea of focusing on the glute and hamstring.”
Bulgarian Split Squat
Bulgarian split squats is another movements where Rambod wanted Bumstead to stop prior to failure. This movement goes a long way in creating that complete package.
“We’re getting ready to focus on that 3D drop on that side poses. We’re making sure we’re getting complete.”
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Hip Thrust Machine
The hip thrust machine focused on glutes. The early sets were where Bumstead lowered slowly and Rambod changed it slightly for the final set. Here, Bumstead brought his feet closer together and drove up as hard as he could.
“Bring your feet close together, get a nice stretch at the bottom and really drive up.”
Seated Calf Raise
Finally, seated calf raises were thrown in to get that last burn.
“We were able to focus on the things we really wanted to, that detailed work. Prep is almost about to start.”
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