Lower Body Athletic Workout - 60min Advanced
Develop explosive power and rock-solid stability with this advanced lower-body session designed for high-performance athletes. You will cycle through heavy barbell compounds and unilateral handle movements to eliminate weaknesses and build functional strength. This program prioritizes force production and core integration to translate directly to your sport.
Ideal for competitive athletes or advanced lifters looking to improve vertical leap, sprinting speed, and lower-body resilience for field sports. It is designed for those who have mastered Tonal barbell movements and want to push their limits.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral movements, and 45s for the core finisher.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to maintain a shelf for the bar and drive through your midfoot.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats before the pull and imagine pushing the floor away with your feet.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to maximize glute recruitment as the cables provide constant tension.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push your hips back as you step out and use the digital weight to explode back to center.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep a soft bend in your standing knee and hinge at the hips while maintaining a flat back.
Resisted Calf Raise
Calves
Pause at the peak of the contraction and control the eccentric phase all the way down.
Farmer March
Obliques, Shoulders
Maintain a tall posture and resist the downward pull of the handles as you drive each knee up.
Why this order
We begin with high-output barbell compounds to maximize CNS recruitment while you are fresh. The workout then shifts to unilateral handle-based movements to address muscular imbalances and enhance athletic stability. We finish with duration-based core and calf work to ensure total-body durability and functional carryover.
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 for the Barbell Front Squats?
Yes, enabling Spotter Mode is highly recommended for advanced barbell movements to ensure you can safely push to technical failure without a physical partner.
How do I choose the right starting weight for the Farmer March?
Start with a moderate weight that allows you to maintain a perfectly upright torso; Tonal's digital weight provides constant tension that will feel significantly heavier as the 45 seconds progress.
What if the Bulgarian Split Squats feel too unstable?
Focus on a fixed point in front of you and engage your core; remember that Tonal's digital resistance is more stable than dumbbells, so use that tension to find your balance.