Lower Body Power Workout - 60min Intermediate
Develop explosive lower body force and foundational strength with this power-focused Tonal session. By combining heavy barbell compounds with high-intensity unilateral work, you will improve your rate of force development and athletic stability. This workout is designed to push your limits using Tonal's dynamic resistance modes.
This workout is ideal for intermediate lifters or field athletes who want to improve their vertical jump and sprint speed. It is also perfect for those looking to master the technical aspects of barbell training on Tonal.
Equipment
Workout Plan
Rest 120s between heavy barbell power sets, 60-90s for unilateral movements, and 30s for core and finishers.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and core braced to prevent the bar from pulling you forward.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive your feet aggressively into the platform and snap your hips forward at the top.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge deep into your hamstrings and use Tonal's digital weight to power back to standing.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front heel planted and use the handles to help stabilize your vertical path.
Resisted Step Up
Hamstrings, Glutes
Power through the top leg and control your descent against the cable's resistance.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step back and across while keeping your front knee aligned over your toes.
Resisted Calf Raise
Calves
Explode onto your toes and pause for a second to feel the peak tension.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a hard glute squeeze at the top of the bridge for the entire interval.
Resisted Dead Bug
Abs, Obliques, Shoulders
Fight the handles from pulling your arms back as you extend your opposite leg.
Why this order
This session follows a compound-to-isolation progression, starting with heavy barbell movements to capitalize on fresh neural drive. We group all barbell exercises first to minimize equipment changes before transitioning to handles for unilateral stability and finishing with high-volume isolation work.
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
Which Tonal weight mode should I use for the lead lifts?
For the Front Squat and Sumo Deadlift, try Chains mode or Power mode to maximize explosive intent and force production.
What if I struggle with balance on the Bulgarian Split Squats?
Focus on a spot on the floor 5 feet in front of you and ensure your back foot is comfortably positioned on the bench before turning the weight on.
How often should I perform this power session?
Because of the high central nervous system demand of power training, perform this workout no more than twice a week with at least 48 hours of recovery in between.