Lower Body Athletic Workout - 60min Advanced
This advanced lower body session focuses on building explosive athletic power and unilateral stability. You will progress from heavy compound hinges to dynamic lateral movements and high-reps finishers to ensure total muscle fiber recruitment. It is designed for experienced lifters who want to improve their on-field performance using Tonal's unique digital resistance.
This workout is ideal for advanced athletes or competitive weekend warriors looking to enhance their vertical jump and lateral quickness. It is perfect for those who prefer the versatility of handles and want a high-volume, lower-body focused training day.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30s during core finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide constant tension throughout the ascent.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain an upright torso and use the smart handles to stabilize your balance as you descend deep into the lunge.
RDL
Glutes, Hamstrings, Back
Hinge at the hips and feel a deep stretch in your hamstrings, keeping the cables close to your shins.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the floor explosively to return to center while resisting the lateral pull of the cables.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Engage your core to prevent the single cable from rotating your torso during the unilateral hinge.
Iso Split Squat Lift
Obliques, Abs
Maintain a rock-solid base in the split squat position while moving the handles diagonally across your body.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top of the bridge, fighting the downward tension of the cables for the full duration.
Resisted Leg Raise
Abs, Obliques
Press your lower back into the floor and resist the upward pull of the cables to fully engage your lower abs.
Why this order
The workout begins with high-CNS demand movements like the Neutral Grip Deadlift and Bulgarian Split Squats to capitalize on fresh energy stores. We then move into secondary compounds and unilateral stability work to address muscle imbalances. The session concludes with high-reps isolation and duration-based core work to maximize metabolic stress and glute activation.
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 select for the initial heavy deadlifts?
Since this is an advanced workout, start with a weight that Tonal recommends for a 5-rep max, ensuring you have Spotter Mode enabled for safety on the final reps.
Can I perform this workout without a bench?
Yes, all exercises in this specific program utilize the handles only; for the Bulgarian Split Squat, you can use the floor or a sturdy household chair if you do not have the Tonal bench.
How often should I incorporate this session into my routine?
Due to the high volume and CNS demand, it is recommended to perform this workout no more than twice a week with at least 48-72 hours of recovery between sessions.
Should I use any specific Tonal dynamic weight modes?
For the RDL and Deadlift, try using 'Eccentric' mode to increase the load on the way down, which further stimulates muscle growth and tendon resilience.