Lower Body Power Workout - 60min Advanced
Master explosive force production with this advanced lower body power session. You will leverage high-intensity barbell compounds to prime your central nervous system followed by handle-based stability work. This program is designed to bridge the gap between absolute strength and functional athletic power.
Ideal for competitive athletes and advanced lifters who want to improve vertical jump, sprint speed, or overall lower body explosiveness. Perfect for those looking to break through strength plateaus using Tonal's digital resistance.
Equipment
Workout Plan
Rest 120s between heavy barbell power sets, 60-90s for secondary movements, and 45s for the isolation and stability finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through the platform and use the digital weight to explode upward with a neutral spine.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to support the bar and leverage Tonal's Spotter mode for maximum depth.
Barbell RDL
Hamstrings, Glutes, Abs
Slowly lower the bar toward your shins to maximize the eccentric load on your hamstrings.
Barbell Hip Thrust
Glutes, Hamstrings
Drive your hips toward the ceiling and pause for one second at the top of the bridge.
Bulgarian Split Squat
Quads, Glutes, Obliques
Hold the handles at your sides and maintain a tall posture to emphasize quad recruitment.
Resisted Calf Raise
Calves
Control the descent on the cables for a deep stretch before driving onto your toes.
Goblet Squat
Glutes, Quads, Abs
Keep the handles close to your chest and maintain a high tempo for this final burnout.
Suitcase March
Obliques
Resist the lateral pull of the smart handle while maintaining a steady marching rhythm.
Why this order
This session prioritizes high-CNS barbell movements at the start when you are freshest to maximize explosive power output. We transition from heavy bilateral compounds to unilateral handle work to address stability and finishing with high-rep isolation to ensure total muscle fatigue.
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 do I select the right weight for the 3-rep power sets?
Start with Tonal's weight suggestion but use the manual buttons to increase it to a level where the third rep is difficult but fast; power training requires explosive intent.
Why is the Bulgarian Split Squat programmed with handles instead of the bar?
Using handles for the unilateral portion of this workout allows for better balance and deeper range of motion after your primary barbell lifts have fatigued your core.
Should I use any of Tonal's dynamic weight modes for this workout?
Yes, utilizing Eccentric Mode on the Barbell RDLs will help build the tendon strength necessary for high-power explosive movements.