William Bonac Coaches Urs Kalecinski Via Intense Leg Exercise



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Two top-tier IFBB Professionals, Urs Kalecinski & William Bonac, teamed as much as tackle an intense, high-volume leg exercise. We get to look and concentrate to the OG Bonac educate Urs get essentially the most out of the leg exercise all over the exercise. That is one you do not need to pass over!

William Bonac & Urs Kalecinski Top-Quantity Leg Exercise

Each Urs Kalecinski and William Bonac are having nice 2022 seasons as they each gained a name on the 2022 Boston Professional of their respective divisions, incomes them a place on the 2022 Olympia. Then Urs went directly to win the 2022 Kuwait Vintage Professional.

Within the video underneath, the pair head to the gymnasium in Amsterdam, Netherlands for a night leg exercise. Alternatively, Urs tells us that this is not customary for his regimen as he normally trains within the mornings after breakfast.

Bonac is training Urs in the course of the exercise, instructing him some insider tips about workout execution of more than a few leg workouts. Bonac is a superb mentor for coaching legs as a result of that is one in every of his absolute best options. The purpose of the exercise is to pre-exhaust the muscular tissues with hamstring workouts, then transfer directly to glutes and quads.

Hamstring Curls

The primary workout the 2 hit is status hamstring curls. Urs issues out that Bonac plays every rep specializing in the contraction whilst preserving stress at the muscle all of the set.

Hip Thrusts

The second one workout the fellows tackle is hip thrusts; that is when Urs strangely tells us that he by no means trains with this workout. Alternatively, Bonac tells him that he’s going to really feel the DOMS the next day in his hamstrings up to his glutes if he holds the motion on the peak.

Seated Mendacity & Seated Hamstring Curls

The 3rd workout is the leg curls; William will do the seated model as he is improving from gyno surgical procedure, whilst Urs does two supersets of mendacity hamstring curls and seated leg curls. Bonac imparts some wisdom about positioning your frame’s joints with the system to get a correct vary of movement with every workout.

Gadget Kickbacks

Urs’s fourth workout is the system kickback to hit the glutes and hamstrings whilst increase the outer sweep. They talk about this workout seeming tricky even if the usage of slightly mild weights.

Abductor/Adductor Gadget

Subsequent up is the abductor and adductor system, the place we see Urs hit some gradual managed reps. Urs tells Bonac that he wish to educate with him for a complete week as he is finding out some new tactics and methods. 

Vertical Leg Press

We see Urs do a couple of dumbbell stiff-legged deadlifts prior to transferring onto the vertical leg press. Bonac will get Urs arrange accurately at the system as it kind of feels Urs does not do that workout steadily. Bonac mentions some tricks to stay the variety of movement twinkling of an eye transferring in a gradual managed motion.

45 Level Perspective Leg Press

Transferring on, we see Urs at the 45-degree perspective leg press system. At this level, Urs talks about now not having the staying power to tackle a exercise like this. We see every rep with the stress on his leg muscular tissues all over the set. Bonac tells Urs to do the leg press with other foot placements. To focus on all of the muscle, Bonac says, “you should hit the muscular tissues from other angles if you wish to have them to develop.”

Squat Belt Gadget

The exercise is not over but as Urs will get coached by way of Bonac on get arrange at the squat belt system. As Urs is finishing his reps, we pay attention Bonac inform him, “do not overstretch the muscle” this can be a commonplace word we pay attention all over the exercise.

That is an especially high-volume exercise that took simply over 2 hours, and Urs says he burned over 1000 energy.

Bonac leaves Urs with some parting phrases that the exercise can also be even longer and that he should not keep away from coaching his calves. He compares the calves to the basis of the frame and that once the calves are more potent, it is helping keep away from doable accidents.

Pattern William Bonac & Urs Kalecinski Leg Exercise

The video above does not display all of the 2-hour exercise with a collection and rep scheme, so we devised the leg exercise underneath in line with standard hypertrophy quantity. As at all times, you should definitely get in a correct dynamic warmup prior to starting your exercise units.

  1. Superset: Seated/Mendacity Hamstring Curls: 3 units x 10-12 reps (When you would not have each machines replace one with dumbbell stiff-legged deadlifts)
  2. Hip Thrusts: 4 units x 6-8 reps
  3. Gadget Kickbacks: 2 units x 8-10 reps (every leg)
  4. Superset: Abductor/Adductor Gadget: 3 units x 12-15 reps
  5. Vertical Leg Press (*Smith Gadget Squats): 3 units x 12-15 reps
  6. Superset: Leg Press Large/Slim Foot Placement: 2 units x 8-12 reps
  7. Squat Belt Gadget (*Goblet Squats): 3 units x 12-15 reps 

Be aware: Take 1.5-2 minute rests between units.


It is at all times a laugh to look two IFBB execs within the gymnasium in combination. William Bonac has been within the recreation for a very long time, so we beloved the truth he used to be keen to percentage his wisdom with Urs as he’s simply firstly of his profession.

Do not pass over those two at the level on the 2022 Olympia later this yr.