Lower Body Athletic Workout - 45min Advanced
This high-intensity lower body session utilizes advanced unilateral movements to build explosive power and stability. You will challenge your structural integrity through multi-planar lunges and heavy deadlifts to translate Tonal strength into athletic performance. It is designed for experienced lifters who need a focused handle-only routine that does not compromise on intensity.
This is ideal for advanced athletes or field-sport players who require lateral stability and explosive vertical power. It is perfect for those who want a high-skill lower body day using only the Smart Handles.
Equipment
Workout Plan
Rest 120s between heavy deadlift sets, 90s for secondary compound movements, and 45-60s during isolation and finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and engage Tonal's Chains mode for explosive power through the top of the lift.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high to maintain a front-loaded position against the digital weight's constant pull.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on a slow, three-second eccentric to maximize glute activation on the lead leg.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips and use the handle's tension to stabilize your balance during the descent.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot hard to return to center while resisting the cable's lateral pull.
Iso Split Squat Lift
Obliques, Abs
Hold a deep, stable split squat to burn out the quads while rotating the handle across your body.
Resisted Calf Raise
Calves
Pause for one second at the peak contraction of the calf raise to feel the digital weight resistance.
Goblet Squat
Glutes, Quads, Abs
Maintain a high tempo on this final set to flush the quads with blood and maximize the metabolic pump.
Why this order
The workout follows a heavy-to-light progression, starting with bilateral power before moving into high-skill unilateral stability. By grouping handle-based movements, we minimize transition time and allow for higher metabolic stress during the isolation phases. The session concludes with a high-rep finisher to maximize hypertrophy after the neural-heavy compound sets.
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 are we using handles for deadlifts instead of the bar?
Handles allow for a neutral grip and independent movement of each arm, which increases the demand on your core stability and allows for a more natural path for your hips during the pull.
How should I handle the weight selection for the Bulgarian Split Squats?
Tonal will suggest a weight based on your previous lifts, but because these are Skill Level 3, ensure you use the Smart Handle buttons to turn the weight on only once you are fully balanced.
Can I use advanced Tonal features like Eccentric Mode on this workout?
Yes, adding Eccentric Mode to the Bulgarian Split Squats or Racked Squats is highly recommended for advanced lifters to increase time under tension on the negative portion of the lift.
What should I do if my balance fails on the single-leg RDLs?
Focus your gaze on a single point on the floor and utilize Tonal's Spotter Mode, which will automatically reduce the digital weight if it senses you are struggling with the balance or range of motion.