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Lower Body Athletic Workout - 45min Advanced

This high intensity lower body session is designed for advanced athletes looking to bridge the gap between raw strength and explosive stability. You will master heavy barbell compounds before transitioning into unilateral work and high volume finishers to ensure no weak links remain. The varied rep ranges are specifically programmed to stimulate both fast twitch muscle fibers and endurance.

This is ideal for competitive athletes or advanced lifters who want to improve their vertical jump, sprint speed, or overall lower body power. It is perfect for those who have mastered Tonal's primary movements and need a new challenge that targets multiple energy systems.

45mDuration
8Exercises
25Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStrapsRope

Workout Plan

Rest 120s between heavy barbell sets, 60-90s for secondary movements, and 30-45s for finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Drive your elbows toward the ceiling to keep the Barbell from rolling forward during the descent.

4 x 6
Barbell Deadlift

Barbell Deadlift

Glutes, Hamstrings, Abs

Engage your lats to pull the bar close to your shins before you initiate the lift.

4 x 5
StraightBar

Barbell Hip Thrust

Glutes, Hamstrings

Pause for one second at the top of the bridge to fully engage the glutes against the constant digital tension.

3 x 10
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your front heel glued to the floor and use Tonal's spotter mode for confidence on the final reps.

3 x 8

Resisted Calf Raise

Calves

Explode up and control the descent for two seconds to maximize the eccentric load.

3 x 15
Handles
Suitcase March

Suitcase March

Obliques

Prevent the cable from pulling your torso sideways by bracing your obliques as you march.

3 x 45s
AnkleStraps

Prone Bench Hamstring Curl

Hamstrings

Press your hips firmly into the bench to ensure the movement comes entirely from your hamstrings.

3 x 12
Rope

Low Squat Walk Out

Hamstrings, Quads, Glutes

Maintain a deep squat position to keep the Rope under tension throughout the entire set.

2 x 60s

Why this order

The workout begins with the heaviest barbell compounds to capitalize on fresh neural drive before moving to unilateral stability work. We group all barbell movements together to minimize transitions and finish with high-rep isolation and duration-based tension to maximize hypertrophy and metabolic stress.

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.

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Frequently Asked Questions

How do I handle the weight for the Barbell Deadlift?

Tonal will adjust the digital weight automatically based on your history, but make sure to use the Smart Bar's weight buttons to engage the resistance only once your back is flat and your form is set.

Can I use different modes like Eccentric for the Hamstring Curls?

Yes, adding Eccentric Mode for the Prone Bench Hamstring Curl is a great way to increase intensity on the lengthening phase, which is excellent for hamstring injury prevention.

What if the weight feels too light on the Bulgarian Split Squats?

Tonal's AI learns your strength over time, but if you feel you have more in the tank during this specific session, increase the weight manually via the screen or the Smart Handle button to keep it challenging.

Is it okay to skip the finisher if I am short on time?

The Low Squat Walk Out is designed to flush the muscles with blood and build mental toughness; if you must skip it, ensure you complete at least the first six movements to maintain the primary athletic benefits.