Lower Body Power Workout - 60min Advanced
Unlock your athletic potential with this advanced lower body power session using only handles. By prioritizing high-force compound lifts and explosive unilateral movements, you will build the raw strength and stability required for peak performance. This workout utilizes varied rep ranges to challenge your central nervous system and metabolic capacity.
Advanced lifters and competitive athletes looking to increase their explosive lower body power. It is ideal for those who participate in sports requiring jumping, sprinting, or rapid changes of direction.
Equipment
Workout Plan
Rest 120-150s between heavy power sets (Deadlifts, Squats), 60-90s for accessory movements, and 30s for the final burnout phases.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet into the floor and explode upward, using Tonal's digital weight to resist your maximal effort.
Racked Squat
Glutes, Quads, Hamstrings
Keep the handles racked high and tight to your chest, resisting the pull of the cables as you power out of the hole.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a vertical torso and focus on a fast, explosive upward phase to maximize power output.
RDL
Glutes, Hamstrings, Back
Hinge deeply until you feel the stretch in your hamstrings, then snap your hips forward with speed.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot with maximum force to return to center against the cable tension.
Single Leg RDL
Hamstrings, Glutes, Obliques
Use the digital weight to challenge your balance while focusing on a controlled descent and a powerful glute contraction.
Iso Split Squat Chop
Obliques, Abs
Hold the split squat position rock-solid while moving the handles across your body with explosive intent.
Resisted Calf Raise
Calves
Pause at the top of the movement for a full second to maximize the contraction against the digital resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Keep your hips high and glutes squeezed hard for the entire duration, resisting the constant downward pull.
Why this order
This program follows a classic power development structure, starting with high-force compound lifts when the central nervous system is fresh. We transition from bilateral power into unilateral stability and rotational work to ensure force production translates into multi-planar athletic movement.
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?
Since we are doing low reps (3-4), you should manually increase the weight on Tonal if the initial digital assessment feels too light; aim for a weight where the final rep of the set is still explosive but challenging.
Can I use the Smart Bar for these movements instead?
This specific workout is optimized for Handles to allow for a greater range of motion and more core engagement through unilateral variations like the Suitcase Deadlift or Chops.
Should I use any of Tonal's dynamic weight modes?
Yes, 'Chains' or 'Eccentric' modes are excellent for the RDLs and Squats to further challenge your power output during the different phases of the lift.
What if my balance is struggling on the Bulgarian Split Squats?
You can lightly touch the Tonal arms or a wall with one hand for stability, but try to rely on your core and the digital weight to build that stabilization strength over time.