Lower Body Functional Workout - 60min Advanced
Develop elite lower body power and stability with this advanced functional session. By combining heavy barbell compounds with challenging unilateral balance work, you build a foundation that translates to sport-specific performance and daily resilience. This workout emphasizes multi-planar movements to ensure your strength is as useful as it is impressive.
Designed for advanced athletes and field-sport competitors who need a balance of raw power and rotational stability. It is ideal for those looking to improve their squat mechanics and single-leg control.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, 30-45s during finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet through the floor and engage the bar's digital weight for maximum power on the ascent.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar tucked against your collarbone to maintain an upright torso.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Use the Tonal smart handle to maintain balance as you hinge while keeping your hips square to the floor.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the eccentric phase to control the descent before driving up through your front heel.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Fight the cable's tension to keep your hands centered without letting the weight pull you toward the Tonal.
Resisted Calf Raise
Calves
Pause at the peak of the movement to maximize the tension provided by the digital weight.
Why this order
This workout follows a traditional strength-to-isolation progression, starting with heavy barbell lifts to recruit the most motor units while fresh. We then transition into unilateral movements to address muscle imbalances and finish with ankle-strap isolation to exhaust the glutes and hamstrings through high-volume 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.
Start Free with AI CoachFrequently Asked Questions
Should I use spotter mode for this workout?
Yes, especially on the heavy Barbell Front Squats. Tonal's spotter mode will automatically reduce the weight if it senses you're struggling, allowing you to train to your true limit safely.
How do I handle the ankle strap transitions efficiently?
Grouping the ankle strap exercises at the end minimizes setup time. Keep your straps nearby and use the smart handle's button to engage the weight only once you are in a stable starting position.
What if I lose my balance on the single-leg RDLs?
Start with a slightly lower weight than your usual deadlift. Tonal's digital weight provides constant tension, so focusing on a slow tempo will help improve your proprioception and stability over time.