Labrada performs compound movements after isolation exercises during his leg workout.
Men’s Open bodybuilder Hunter Labrada is nearing the end of his off-season. He’s engaging in rigorous leg training with Classic Physique bodybuilder Terrence Ruffin before making his way to the New York Pro.
| Full Name: Hunter Labrada | ||
| Weight | Height | Date of Birth |
| 235-245 lbs | 5’9” | 05/17/1992 |
| Profession | Era | Nationality |
| Bodybuilder | 2010 | American |
Labrada, who secured a sixth-place finish at last year’s Olympia, has rigorously trained in the gym with his sights set on breaking into the top five at this year’s Mr. Olympia competition, scheduled for October 10th to 13th in Las Vegas. This article provides an in-depth look at Labrada’s final off-season workout in his home gym following intensive off-season preparation. Labrada states:
“Welcome to what is officially my last session in my home gym of the off-season. Training legs today with Terrence Roy and Jordan, and then tomorrow morning, I am off to the New York Pro.”
Hunter Labrada’s Final Off-Season Leg Workout
Here’s a list of exercises Labrada and Ruffin do to train their legs:
| Exercises |
| Seated Leg Curls |
| Straight-Leg Deadlifts |
| Leg Extensions |
| Hack Squats |
“My college didn’t have a seated calf raise, so I used to dry rig it… That or you can get an easy bar and put it across your knees with your foot on… That works, too.”
Seated Leg Curls
Labara starts his leg exercise with the seated leg curl. He does them slowly and in a controlled manner, allowing the movement to hit his targeted muscles. Terrence Ruffin then takes on the machine as they add weight and spot each other. Ruffin trains to failure as Labrada assists him with his remaining reps. This study shows how training to failure activates muscles and builds strength (1).
The seated leg curl works the lower body muscles, isolating and targeting the hamstrings. It’s one of the best exercises for building leg muscles and helping strengthen the knee joints. Regularly flexing and extending these muscles strengthens these joints, inducing hypertrophy, making mobility easier, and helping prevent injuries.
Straight-Leg Deadlifts
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Labrada grabs a barbell to perform some deadlifts with Ruffin. He does the full range deadlift, hinging his hips and straightening his legs. Labrada also keeps his hips hinged high instead of pushing them back.
He does a couple of reps, and Ruffin takes his turn, doing a partial deadlift with blocks to limit his range of motion. Research shows the relationship between a full and partial range of motion when doing resistance training (2).
Deadlifts work your posterior chain muscles — back, hamstrings, and glutes. With deadlifts, you can build a massive and strong back and improve your grip strength. Doing partial deadlifts emphasizes your hamstring muscles, which can lead to muscle hypertrophy. Full-range deadlifts work your back and extend to the lower body, allowing flexion and extension of your knees.
Leg Extensions
Next for these athletes is the leg extension. Ruffin has spotters assist him and uses slow eccentrics for his leg extensions, which leads to muscle growth (3). Performing leg extensions targets the quads and improves knee joints, making mobility easier and reducing the chances of injuries. This can improve performance from other exercises and sports.
Hack Squats
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Finally, these professional bodybuilders use compound movement hack squats to target the lower body entirely. Labrada starts the exercise with his back flat and employing a full range of motion, flexing and extending his knees. He also uses slow concentric movements on the hack squat machine, putting more tension on his muscles, which can lead to more muscle activation.
Terrence Ruffin takes on the machine slightly differently, not using the handle support. He depends solely on his upper body and leg muscles to push the weight. Labrada and company spot him towards the end of his reps. Ruffin, like Labrada, also uses a full range of motion, employing similar slow concentric movements.
Hack squats build muscles in your lower body, targeting your glutes, quads, hamstrings, and calves. Doing the hack squats regularly can help build sturdy legs and core muscles, which can help with balance and mobility. You can also transition to other lower-building exercises like leg presses and lunges.
Hunter Labrada’s Competition Plans
Labrada looks forward to prepping for the 2024 season and is confident with his off-season progress. He plans to compete at the 2024 Italy Pro, making his international debut on September 8 and, four weeks after that, the 2024 Mr. Olympia. The competitions he’s competed in thus far include San Antonio, Europa, Tampa Pro, Olympia, Chicago Pro, and many others, resulting in thirteen total.
“I wanted something later in the season, you know, that was the first caveat. I’ve done Tampa twice already. I’ve won Tampa twice already. I didn’t want to do Tampa again. I’ve never been overseas. I’ve never competed overseas. It’s something that truly excites me, and it’s something that you know got me fired up, so that’s the main reason.”
The two-time Tampa Pro champion says he’ll not compete in that show this year. Instead, he’ll focus on other competitions leading up to the 2025 Arnold Classic, which he looks forward to attending and competing in.
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References
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
- Gillingham, B., Bishop, A., Higa, G. K., Adams, K. J., & DeBeliso, M. (2023). The Relationship Between Partial and Full Range of Motion Deadlift 1-Repetition Maximum: A Technical Note. Journal of strength and conditioning research, 37(4), 909–914. https://doi.org/10.1519/JSC.0000000000004342
- Azevedo, P. H. S. M., Oliveira, M. G. D., & Schoenfeld, B. J. (2022). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of sport, 39(2), 443–449. https://doi.org/10.5114/biolsport.2022.105335
