Lower Body Athletic Workout - 45min Intermediate
Develop explosive power and stability with this handle only lower body session. You will cycle through heavy compound hinges and squats before moving into functional unilateral movements to improve your on field performance. This workout emphasizes control during the eccentric phase to maximize muscle fiber recruitment and joint health.
Intermediate athletes or recreational sports players who need to improve their lateral agility and single leg stability. It is perfect for runners or basketball players looking to build a resilient lower body.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between unilateral movements, and 30-45s for accessory and core finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet into the floor and feel Tonal's digital weight provide constant resistance on the way down.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high and let the smart handles track your range of motion for consistent depth.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the bench for stability and focus on a slow three second descent to challenge your balance.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handle close to your leg and resist the cable's pull to maintain a neutral spine.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot explosively to overcome the digital weight as you return to center.
Resisted Calf Raise
Calves
Pause at the top of the contraction to maximize the engagement of your calves against the tension.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive through your heels and squeeze your glutes hard against the constant downward pressure of the cables.
Suitcase March
Obliques
Fight the one sided pull of the handle by keeping your shoulders perfectly level and core braced.
Why this order
We start with high load bilateral movements like the Neutral Grip Deadlift to capitalize on fresh energy for maximum recruitment. We then transition to unilateral work to address asymmetries and finish with duration based stability exercises to tax the muscles without needing excessive load.
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 should I do if my balance is shaky during the single leg movements?
Use Tonal's Weight Off feature by clicking the smart handle button if you feel a loss of balance, then reset your stance before turning the weight back on.
How much weight should I start with for the Neutral Grip Deadlift?
Tonal will suggest a weight based on your initial assessment. Focus on smooth, controlled reps to let the AI calibrate your strength level accurately.
Can I do this workout if I do not have a bench?
While the Bulgarian Split Squat is best with a bench, you can substitute it with a standard Split Squat if you are in a tight space or do not have your bench handy.
Should I turn on any Dynamic Weight Modes?
For an athletic boost, try turning on Eccentric mode for the Racked Squats to build extra strength and control on the lowering portion of the movement.