Lower Body Athletic Workout - 20min Advanced
This advanced lower body session prioritizes unilateral stability and explosive power to translate directly to athletic performance. By combining heavy Bulgarian split squats with technical single leg RDLs you develop the balance and force production needed for sport. This handles only routine ensures maximum intensity without the need for complex accessory changes.
This is designed for competitive athletes or advanced lifters who need to improve their explosive single leg power and rotational stability. It is ideal for soccer players, basketball players, or runners looking to bulletproof their lower chain.
Equipment
Workout Plan
Rest 90-120s between heavy Bulgarian sets, 60s between deadlift sets, and 30-45s for the RDLs and calf raises.
Bulgarian Split Squat
Quads, Glutes, Obliques
Drive through the front heel and maintain an upright torso to maximize glute engagement.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Hinge at the hips and keep your spine neutral while the digital weight provides constant tension.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on keeping your hips square to the floor as the cable tries to pull you off balance.
Resisted Calf Raise
Calves
Pause at the top of each rep to maximize time under tension provided by Tonal's resistance.
Why this order
The workout begins with the most demanding unilateral movement to ensure peak output when the central nervous system is fresh. We follow with a bilateral deadlift to move significant volume before transitioning into high skill stability work and an isolation finisher. This progression builds from high force compound lifts to targeted stability and muscular endurance.
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
Should I use Spotter Mode on the Bulgarian Split Squats?
Yes, Spotter Mode is highly recommended for advanced single leg work to ensure you can safely finish the set if your balance wavers under heavy digital weight.
Why is the rep count lower on the first exercise?
We are prioritizing power and strength for the lead compound, which allows you to utilize higher resistance settings for neurological adaptation.
Can I substitute the handles for the bar?
This specific program is optimized for handles to allow for the freedom of movement and unilateral challenge required in high level athletic training.