Lower Body Athletic Workout - 20min Intermediate
This high-intensity session prioritizes explosive power and structural balance to improve your overall athleticism. You will lead with heavy posterior chain work before transitioning into quad-dominant movements and unilateral stability. It is designed for intermediate lifters who want to build functional strength that translates to the field or court.
This is ideal for weekend warriors or competitive athletes looking to increase their vertical jump and sprinting speed. It is a perfect fit for anyone needing a dense, effective leg day in under 20 minutes.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets to recover power output, and 60s between handle-based accessory movements.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage Tonal's Spotter mode if you're pushing for a new power PR.
Barbell Front Squat
Quads, Glutes, Abs
Rest the bar on your shoulders and keep your elbows high to maintain a vertical torso through the movement.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the eccentric phase by slowly lowering your hips toward the floor against the digital tension.
Resisted Calf Raise
Calves
Pause at the top of each rep to maximize the digital weight's peak tension on your calves.
Why this order
The workout begins with the Barbell Deadlift to capitalize on fresh central nervous system energy for maximum force production. We follow with the Front Squat to shift focus to the quads while keeping the bar attached, then transition to unilateral Bulgarian Split Squats to address side-to-side imbalances before a high-volume calf finisher.
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
What weight should I start with for the barbell movements?
Start with the weight Tonal recommends based on your initial assessment; if it feels too light during the first set, the digital weight will automatically suggest an increase.
Can I use the handles instead of the bar for the first two exercises?
While you can, using the Barbell allows you to load heavier and better simulates the bilateral power required for athletic performance.
How do I handle the Bulgarian Split Squats if I struggle with balance?
Focus on a spot on the floor in front of you and utilize Tonal's constant tension to help stabilize your descent.
Should I use any of Tonal's dynamic weight modes?
Yes, applying Eccentric Mode to the Bulgarian Split Squats or Chains to the Barbell Deadlift can significantly enhance the athletic stimulus.