Lower Body Athletic Workout - 45min Advanced
This advanced lower body session prioritizes explosive power and unilateral stability to build a resilient athletic foundation. You will start with heavy barbell compounds to tax the central nervous system before moving into high intensity handle movements that challenge your balance. It is designed for those who want to move as well as they look by emphasizing multi-planar strength.
Competitive athletes and advanced lifters who need to translate gym strength into on-field performance or explosive sport movements. This is perfect for basketball players or runners seeking to improve their power output and knee health.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during higher-rep finishers.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up to keep the bar stable against the digital weight resistance.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the smart bar buttons and pull the slack out of the cables before you lift.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on a vertical shin and use Tonal's steady tension to stay balanced.
Single Leg RDL
Hamstrings, Glutes, Obliques
Let the cables pull your hips back into the hinge while maintaining a flat back.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push explosively off the foot to overcome the cable tension when returning to center.
Resisted Step Up
Hamstrings, Glutes
Drive through your front heel and keep the handles close to your sides to maintain balance.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Maintain tension on the cables throughout the crossover to engage your glute medius.
Resisted Calf Raise
Calves
Hold the peak contraction at the top for one second to fight the digital weight's constant pull.
Why this order
We start with heavy barbell front squats and deadlifts to maximize force production while your energy levels are highest. We then transition to handle-based unilateral movements like Bulgarian split squats to address muscle imbalances and improve functional stability in the frontal and sagittal planes.
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
Why use the bar for squats?
The straight bar allows you to load significantly more digital weight, providing the heavy stimulus needed for advanced athletic power.
Can I use Tonal's dynamic weight modes?
Yes, activating Eccentric mode on your heavy deadlifts will help build incredible posterior chain strength by overloading the descent.
How do I handle the balance on unilateral exercises?
Focus on a spot on the floor and let Tonal's constant cable tension act as a stabilizer for your core while you move.
Why include calf raises in an athletic workout?
Calf strength and ankle stability are crucial for athletic deceleration, jumping mechanics, and injury prevention in high-impact sports.