Lower Body Power Workout - 30min Advanced
Develop explosive lower body force and structural integrity with this advanced handles-only session. You will use high-intensity power sets followed by unilateral stability work to maximize athletic carryover. This workout targets the entire lower chain with a specific emphasis on rate of force development.
This session is designed for advanced athletes and lifters looking to improve their vertical jump or sprinting speed. It is ideal for those who prefer the increased range of motion and core demands provided by Tonal's handle attachments.
Equipment
Workout Plan
Rest 120s between heavy deadlift sets, 60-90s between secondary lifts, and 30s for the finisher.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and explode upward to engage Tonal's high-speed power response.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Transfer energy from your legs into the press as if you are trying to jump through the ceiling.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a tall chest and let Tonal's digital weight pull you deep into the hinge.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips level and resist the rotational pull of the cable during the hinge.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your hips up against the resistance and hold the contraction for a full second.
Resisted Calf Raise
Calves
Pause at the top of the lift to maximize tension on the calves before the slow eccentric return.
Why this order
This workout follows a classic power-to-fatigue progression by starting with low-rep explosive deadlifts to prime the central nervous system. We then transition into multi-planar movements like the Squat to Press and Bulgarian Split Squat to build functional strength and stability. Finally, we use duration-based glute work and high-rep calf raises to ensure metabolic stress and local muscular endurance.
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
Why are the reps so low on the first exercise?
To build true power, we use low reps with high intent and explosive speed, which recruits the most muscle fibers without causing premature fatigue.
Can I use the Spotter Mode for the heavy deadlifts?
Yes, turning on Spotter Mode is highly recommended for the 3-rep sets to ensure you can safely push your limits on the final rep.
How do I handle the balance on the Single Leg RDL?
Focus your gaze on a fixed point on the Tonal screen and keep a slight bend in your standing knee to maintain stability against the cable's tension.