Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilding

William Bonac Coaches Urs Kalecinski During High Volume Leg Workout

In preparation for 2022 Mr. Olympia, bodybuilders William Bonac and Urs Kalecinski link up in Amsterdam, Netherlands to hit a demanding leg workout.
Doug Murray

Written by Doug Murray

Last Updated onMay 5, 2022

William Bonac Trains Urs Kalecinski

William Bonac Trains Urs Kalecinski - Image via @Urs Kalecinski Youtube

Given that legs are one of his best features, IFBB Pro William Bonac is spreading some of the knowledge he’s acquired throughout his successful career as a bodybuilder. In a recent training session posted on YouTube, Bonac coaches Classic Physique star Urs Kalecinski on how to bring up his lower body. 

William Bonac is a two-time Arnold Classic champion and has remained a threat in Men’s Open bodybuilding for the last several years. He has enjoyed an incredible 2022 season in the sport thus far, earning second place at the 2022 Arnold Classic, where he was only defeated by 2019 Mr. Olympia Brandon Curry. It was an incredibly close competition and following his runner-up showing, Bonac promised to bring up the areas that prevented him from winning another Arnold title. 

Bonac returned to compete at the 2022 Boston Pro where he left no doubt in the judges’ minds, winning first place in a dominant fashion. Bonac has undergone surgery to fix his gyno/abs and voiced that he doesn’t want to ‘give excuses at Olympia‘ this year. William wasn’t the only bodybuilder to leave a lasting impression at the Boston Pro, as Germany’s Urs Kalecinski walked away in first place competing in Classic Physique. Considering that Classic was featured last on stage, many believe that was an early indicator that the division is becoming more popular than Men’s Open.

Kalecinski followed up the performance by winning first place at the 2022 Kuwait Classic Pro. With their eyes locked on Olympia, Bonac and Urs joined forces to get the most out of their recent training session.

William Bonac Provides Urs Kalecinski with Insider Tips to Build Legs

Bonac and Kalecinski start the workout which is meant to pre-exhaust the muscles with hamstring exercises. Afterward, they move on to working out the glutes and quads.

View this post on Instagram

A post shared by Urs Kalecinski | 🌐 IFBB PRO (@the.miraclebear)

Below you can find a list of the full workout

  • Superset: Seated/Lying Hamstring Curls: 3 sets — 10-12 reps 
  • Hip Thrusts: 4 sets — 6-8 reps
  • Machine Kickbacks: 2 sets — 8-10 reps (each leg)
  • Superset: Abductor/Adductor Machine: 3 sets — 12-15 reps
  • Vertical Leg Press (Smith Machine Squats): 3 sets — 12-15 reps
  • Superset: Leg Press Wide/Narrow Foot Placement: 2 sets  — 8-12 reps
  • Squat Belt Machine (Goblet Squats): 3 sets — 12-15 reps 

Hamstring Curls

Both IFBB Pros start with standing hamstring curls. During the workout, Urs makes it a point to highlight how Bonac is performing each rep since he’s focusing on the contraction and keeping tension on the muscle for the entirety of the set.

Hip Thrusts

Continuing their workout, the guys move on to hip thrusts. Urs mentioned that he’s never performed the exercise before. Bonac explains that Urs will feel the delayed onset muscle soreness (DOMS) in his hamstrings and glutes tomorrow if he holds the movement at the top. 

“I’ve never done hip thrusts in my life” Urs said. 

“Wow you’re missing out man. You’re going to see how we do it. Controlled and then you’re going to feel like more in your hamstrings, a bit in your glutes as well. Most women focus on the glutes right here, but this is for your hamstrings as well. If you hold the tension on it, you’re going to feel the hamstrings more than your glutes.” Bonac responded.

Seated Lying and Seated Hamstring Curls

Their third exercise consists of leg curls. William opts to do the seated version since he is currently recovering from gyno surgery. Urs on the other hand decides to do two supersets of lying hamstring curls and seated leg curls. According to Bonac, by positioning the body’s joints with the machine, it’s easier to achieve a proper range of motion with each exercise. 

Machine Kickbacks

Urs hits his fourth exercise with the machine kickback which will target his glutes and hamstrings while enabling him to build up his outer sweep. Even while using a lighter weight, both Pros admit this exercise is challenging to say the least.

Abductor/Adductor Machine

The pair move on to the abductor and adductor machines next. Urs focuses on slow and controlled reps. 

Vertical Leg Press

Urs opts to hit a couple dumbbell stiff-legged deadlifts before switching to the vertical leg press. It appears Urs doesn’t practice this workout often, so Bonac assists by setting him up on the machine correctly. Bonac offers some helpful tips to Urs, like keeping the range of motion short as part of a slow and controlled movement. 

“Believe me a lot of guys would have been done already. So, yeah put them to the test man. It’s hard work you know. If you go through this and you keep doing this, it makes you stronger and stronger and gives you an advantage over the other guys.” Bonac says.

45-Degree Angle Leg Press

According to Urs, he doesn’t quite have the endurance to complete a workout like the 45-degree angle leg press. Bonac offers assistance by telling Urs to complete the exercise using different foot placements. 

“You must hit the muscles from different angles if you want them to grow.” Bonac shared.

Squat Belt Machine

William helps Urs get situated on the squat belt machine. While Urs is completing his reps, Bonac emphasizes not “overstretch the muscles”. 

The high-volume workout took over 2 hours. Before ending the exercise, Bonac explains to Urs that the routine can take even longer and that a common mistake made is not training calves. According to Bonac, when the calves are stronger, that prevents potential injuries from occurring. 

Watch the full YouTube video below 

RELATED: Jay Cutler and Milos Sarcev Discuss William Bonac Losing Finals at 2022 Arnold Classic

During their time away from competition, Bonac and Urs are making sure to push the pace during training. Both Pros intend to stay in the winner’s circle this year as they continue their off-season prep for 2022 Mr. Olympia.

Published: 5 May, 2022 | 11:01 AM EDT

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Bodybuilding News
Previous Post

Powerlifter Jessica Buettner Deadlifts 250-kg (551-lb) Unofficial Raw IPF World Record For Two Rep PR

Next Post

Nick Walker and Derek Lunsford Team Up for Killer Leg Workout

Doug Murray

Doug Murray

Doug Murray is a news writer and editor for FitnessVolt. He has built experience in various sporting fields, including MMA, and has written for a number of leading publications like MMA News, Sportskeeda, and CagesidePress.

Related

Nick Walker Reflects Changes Training Style

Nick Walker Plans to ‘See How Far the Body Can Really Go’ in 2023, Reflects on Changes in Training Style

Nick Walker is one of the most popular active names competing in the Men's Open division. In a recent appearance...

Big Ramy to guest pose in Pittsburgh

Former 2x Mr. Olympia Big Ramy to Guest Pose at 2023 Pittsburgh Pro After No-Showing Last Year

Jim Manion's 2023 Pittsburgh Pro just rounded out its star-studded lineup. In a recent Instagram post, the Pittsburgh Pro announced...

Ryan Terry Abs and HIIT Training Routine

Ryan Terry Shares His New Intense Abs And HIIT Training Routine

It’s not an overstatement to say that Ryan Terry is one of the hardest working individuals out there. The British...

Dorian Yates Being Fit At 60

Dorian Yates on Optimizing Health with Hormones and Being Fit at 60: ‘I’m 235 Lbs Very Lean & Muscular’ 

Dorian Yates is no stranger to the risks associated with bodybuilding. In a recent interview with High Intensity Business, Yates stressed...

Nick Walker talks judging

Nick Walker, Nick Trigili Break Down Judging, Call for More Transparency

The 2023 Arnold Classic crowned Samson Dauda as the new champion earlier this month, with Men's Open star Nick Walker...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

How To Do Scissor Kicks – Form, Benefits, and Alternatives

Plank Pull-Through Exercise Guide: How To, Benefits, Muscles Worked, and Variations

YouTuber IShowSpeed Narrowly Escapes Injury on Bench Press: ‘I Almost Died’

Brian Shaw Announces Events For 2023 Shaw Classic

Nick Walker Plans to ‘See How Far the Body Can Really Go’ in 2023, Reflects on Changes in Training Style

Former 2x Mr. Olympia Big Ramy to Guest Pose at 2023 Pittsburgh Pro After No-Showing Last Year

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.