Lower Body Power Workout - 60min Intermediate
Develop explosive lower body power with this comprehensive intermediate session targeting your quads and posterior chain. By combining heavy barbell work with high intensity unilateral movements you will build the raw force needed for athletic performance. This workout leverages Tonal's dynamic weight to optimize your power output throughout every rep.
This session is designed for basketball or soccer players looking to increase vertical jump and sprint speed. It is also ideal for intermediate lifters who want to transition from general hypertrophy to explosive power.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s between accessories, and 45s during high-rep finishers.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive your feet through the platform and explode upward with maximum intent using the straight bar.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and core braced to prevent the bar from pulling you forward during the descent.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lower slowly and drive up through the front heel using Tonal handles to keep your torso upright.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the smart handle close to your shin and hinge until you feel a deep stretch in your hamstrings.
Suitcase March
Obliques
Engage your obliques to keep your torso perfectly upright as you march with a single handle.
Pull Through
Hamstrings, Glutes, Abs
Snap your hips forward explosively with the rope accessory while maintaining a perfectly flat back.
Why this order
This workout follows a power-specific hierarchy starting with high-output barbell deadlifts and squats to capitalize on fresh energy. We then move into unilateral and accessory work to address imbalances while finishing with high-rep isolation exercises to drive metabolic stress and calf development. The equipment is grouped to minimize transitions between the bar, handles, and ankle straps.
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
Should I use Spotter Mode on the heavy barbell lifts?
Yes, always enable Spotter Mode during the Front Squat and Sumo Deadlift so Tonal can automatically reduce the digital weight if you struggle with the explosive upward phase.
How do I select the right starting weight for power sets?
Tonal will suggest a weight based on your profile, but aim for a load where the reps feel fast and snappy. If your movement speed drops significantly, the weight is likely too heavy for a power-focused session.
What if the Bulgarian Split Squat feels unstable?
Focus your eyes on a single point on the Tonal screen to maintain balance. If you still struggle, you can substitute for a standard Split Squat while keeping the same set and rep prescription.