Lower Body Power Workout - 30min Advanced
Drive maximum explosive force through your lower body with this advanced power-focused session. You will utilize heavy barbell compounds to tax your nervous system before finishing with high-tension accessory work to build stability. This workout is designed to increase your vertical leap and overall athletic ground reaction force.
Advanced lifters and competitive athletes looking to improve explosive power and triple extension strength for sports like basketball or sprinting.
Equipment
Workout Plan
Rest 120s between heavy barbell compound sets, 60-90s between accessories, and 30s for the finisher.
Barbell Front Squat
Quads, Glutes, Abs
Explode upward from the bottom of the squat, feeling the Tonal's digital weight resist your velocity.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage the glutes as soon as you clear the knees to snap the bar into position.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your torso upright and use the handles to maintain balance while driving your front foot through the floor.
Resisted Calf Raise
Calves
Hold the top of the raise for one second to fully contract the calves against the digital load.
Suitcase March
Obliques
Maintain a tall posture and resist the side-pull of the cable as you march with control.
Why this order
The workout begins with the most neurologically demanding barbell lifts to maximize power output while you are fresh. Exercises are grouped by accessory to minimize transitions, moving from heavy bilateral barbell work to unilateral and isolation handle movements for a complete metabolic finish.
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 dynamic weight mode should I use for the power lifts?
For the Barbell Front Squat and Deadlift, use 'Chains' or 'Eccentric' mode to challenge your force production and control throughout the entire movement.
Why is the rep count so low on the lead exercises?
To focus on power, we prioritize high-intensity weight moved at high velocity. Keeping reps low ensures each rep is performed with maximum explosive intent.
What if the Bulgarian Split Squat feels too unstable?
Tonal's digital weight provides constant tension which can help stability; however, if needed, place your back foot on a lower surface or transition to a standard Racked Squat.