Lower Body Athletic Workout - 60min Advanced
This high-intensity session prioritizes athletic power through heavy bilateral compounds followed by demanding unilateral stability work. You will challenge your structural integrity with front squats and deadlifts before moving into high-velocity rotational patterns. It is designed to build a resilient lower body that performs as well as it looks.
This program is for advanced lifters and competitive athletes who need to translate gym strength into field-ready power. It is ideal for those looking to improve vertical jump, sprint speed, and multi-directional stability.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral movements, and 45s for isolation finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through the floor and engage the digital weight only once your spine is perfectly neutral.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to shelf the bar and rely on Tonal's spotter mode for your final heavy reps.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to keep the tension on your glutes throughout the full cable range.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on the eccentric phase by lowering the weight for three seconds to challenge your balance.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to maximize calf fiber recruitment with Tonal's constant tension.
Suitcase March
Obliques
Do not let the handle pull your shoulder down keep your torso perfectly upright while marching.
Rotational Lift
Obliques, Glutes, Abs
Pivot your back foot and explode through the hips to move the rope diagonally with power.
Aero Lunge
Glutes, Quads, Abs
Stay low in the lunge and use the rope's tension to stabilize your trunk during the movement.
Why this order
The workout begins with heavy barbell compounds to maximize CNS recruitment while fresh. It then transitions to unilateral handle exercises to address imbalances and concludes with ankle strap isolation to ensure metabolic stress and hypertrophy. This order ensures the most technical and demanding movements are performed with the highest focus.
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 barbell movements?
If this is your first time using Tonal for these moves, let the initial calibration sets determine your weight, but feel free to manually increase if the 5-6 rep range feels easier than a 9/10 effort.
Can I substitute the bench for floor exercises?
The prone hamstring curls require the bench for proper range of motion and cable alignment, so it is highly recommended to use the Tonal bench for these specific isolation moves.
How often should I perform this advanced lower body session?
Due to the high CNS load from the heavy barbell work, perform this workout no more than twice per week with at least 72 hours of recovery between sessions.
Should I use Tonal's Dynamic Weight modes?
Yes, apply 'Eccentric' mode to the Bulgarian Split Squats and 'Chains' mode to the Barbell Deadlift to further challenge your power output and control.