Lower Body Power Workout - 60min Intermediate
Develop explosive leg power and structural integrity with this handle-only lower body session. You will prioritize heavy compound movements to recruit maximum motor units before finishing with high-repetition accessory work. This intermediate routine is designed to bridge the gap between pure strength and athletic performance.
This is ideal for intermediate lifters and field athletes, such as soccer players or runners, looking to increase their explosive vertical and lateral power. It is perfect for those who want a high-performance lower body routine using only the Tonal handles.
Equipment
Workout Plan
Rest 120s between heavy power sets (Deadlift/Squat), 60-90s between secondary compounds, and 45s for accessory and core finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Explode upward by driving your feet through the floor and use Tonal's digital weight for maximum power.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high and use the smart handles to stay balanced as you drive out of the squat hole.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on a controlled descent and a powerful drive up, keeping your core tight against the handle tension.
Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips and let the cables guide your path while keeping your back flat and shoulders square.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Hold the handles at chest height and maintain a proud chest as you step back into the lunge.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside leg with intent to return to center, resisting the lateral pull of the cables.
Resisted Calf Raise
Calves
Pause at the peak of the contraction for one second to maximize the digital weight tension on your calves.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your hips toward the ceiling and squeeze your glutes hard against the constant cable tension.
Standing Chop
Obliques, Shoulders, Glutes
Rotate your hips and shoulders together as one unit to move the cable across your body with speed.
Suitcase March
Obliques
Maintain a tall posture and resist the urge to lean away from the weighted handle during your march.
Why this order
This workout follows a compound-to-isolation progression beginning with heavy power sets of Deadlifts and Squats to exploit the nervous system while fresh. We then move into unilateral work and lunges to address asymmetries and build hypertrophy, concluding with high-rep isolation for the calves and glutes. The entire session uses the handles to minimize equipment changes and maintain a high training density.
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
Can I use the bar for the deadlifts instead of handles?
This program is designed for handles to allow for a neutral grip and increased range of motion, but you can swap to the bar if you prefer the traditional feel and want to lift heavier loads.
What weight should I select for the low-rep power sets?
Since we are doing 3-4 reps, choose a weight where you can move the handles with maximum speed on the way up, but still feels heavy enough to be challenging by the final rep.
Should I use any of Tonal's Dynamic Weight Modes?
Yes, for the Neutral Grip Deadlifts and Racked Squats, turning on 'Chains' mode is highly recommended to increase resistance at the top of the movement and boost power development.