Lower Body Athletic Workout - 20min Advanced
Develop explosive lower body power and structural balance with this high intensity athletic session. By combining heavy barbell compounds with unilateral stability work, you will build a resilient foundation for any sport or peak performance goal.
This is designed for advanced trainees and field athletes who need to translate gym strength into vertical power and directional agility.
Equipment
Workout Plan
Rest 120s between heavy front squat sets to recover CNS, 60-90s between RDLs and split squats, and 30s before the calf finisher.
Barbell Front Squat
Quads, Glutes, Abs
Maintain an upright torso and drive through your midfoot while keeping the bar resting securely on your shoulders.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips and feel the stretch in your hamstrings, using Tonal's digital weight to keep tension throughout the descent.
Bulgarian Split Squat
Quads, Glutes, Obliques
Elevate your rear foot and sink deep into the front hip, focusing on the eccentric phase for maximum glute engagement.
Resisted Calf Raise
Calves
Explode up onto your toes and pause at the peak to fully contract the calves against the constant cable tension.
Why this order
We lead with the Barbell Front Squat to maximize quad recruitment and core stability while you are freshest. Transitioning to the RDL and Bulgarian Split Squat targets the posterior chain and addresses muscle imbalances before finishing with isolation work.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the Front Squat?
Since Tonal suggests weight based on your strength assessment, trust the digital weight but don't be afraid to use the weight dial to adjust if the 6-rep range feels too easy for a power focus.
Can I use the Bar for the Bulgarian Split Squats?
This program uses handles for the split squats to allow for better balance and a deeper range of motion, which is critical for the athletic goals of this specific session.
Should I use any Smart Features like Eccentric Mode?
Yes, enabling Eccentric Mode on the Barbell RDL is highly recommended to increase the load on the hamstrings during the lowering phase for maximum muscle growth.
How often should I perform this lower body session?
Because of the high CNS demand of heavy front squats and RDLs, perform this workout no more than twice a week with at least 48 to 72 hours of recovery between sessions.