Lower Body Power Workout - 30min Advanced
This high intensity session focuses on explosive force production and unilateral stability for a powerful lower body. You will master heavy barbell movements designed to build raw strength while finishing with targeted isolation work. It is the definitive plan for those looking to improve their vertical jump and sprinting speed.
This is designed for advanced lifters and competitive athletes who want to increase their explosive leg drive. It is ideal for basketball players, sprinters, or anyone looking to break through a strength plateau.
Equipment
Workout Plan
Rest 120s between heavy compound sets, 60-90s between accessories, and 30s for the finisher.
Barbell Front Squat
Quads, Glutes, Abs
Explode out of the hole while Tonal's digital weight keeps you honest on the ascent.
Barbell Deadlift
Glutes, Hamstrings, Abs
Focus on a rapid hip hinge and use the smart bar buttons to engage weight only once you are set.
Bulgarian Split Squat
Quads, Glutes, Obliques
Drive through your front heel and keep your torso upright to maximize quad recruitment on the cable.
Resisted Calf Raise
Calves
Hold the smart handles at your sides and use a full range of motion from the floor to tip-toes.
Suitcase March
Obliques
Resist the lateral pull of the cable by keeping your hips level and core braced throughout the march.
Why this order
The workout follows a compound-to-isolation progression, starting with the most neurally demanding barbell lifts to maximize power when you are fresh. We group all barbell exercises first to minimize equipment changes and maintain a high heart rate. The session concludes with stability and calf work to ensure a balanced, injury-resistant foundation.
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
How should I choose my starting weight for the power sets?
Tonal will suggest a weight based on your strength score, but for these low-rep power sets, ensure you are moving with maximum explosive intent while maintaining perfect form.
Can I use Chains mode for the squats and deadlifts?
Yes, adding Tonal's dynamic weight features like Chains or Eccentric mode is highly recommended for advanced lifters to further challenge the power-building phase.
What if I find the Bulgarian Split Squat too difficult to balance?
Focus your eyes on a single spot on the floor and engage Tonal's Spotter mode so you can safely push your limits without fear of losing your footing.
How often should I perform this specific power workout?
Because of the high central nervous system demand of power training, perform this session once or twice a week with at least 48 hours of recovery between lower body days.