Lower Body Athletic Workout - 60min Intermediate
Develop explosive lower body power and functional stability with this comprehensive athletic leg session. By utilizing Tonals dynamic weight for compound lifts and unilateral accessories, you will bridge the gap between gym strength and on-field performance. This workout prioritizes high-output movements followed by targeted isolation to ensure balanced development and injury resilience.
Intermediate lifters or field athletes looking to improve vertical power and single-leg stability. It is perfect for those transitioning from basic strength to sport-specific conditioning.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between unilateral handle movements, and 30-45s for isolation and stability work.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through the floor and let Tonals digital weight keep the tension constant during the lockout.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to maintain the Barbell position and engage Tonals core-loading feedback.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips and use Tonals Eccentric mode to emphasize the stretch on your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain an upright torso and focus on the digital weight pulling you straight down to load the quad.
Resisted Step Up
Hamstrings, Glutes
Control the descent against Tonals resistance to maximize glute engagement on every rep.
Resisted Calf Raise
Calves
Pause at the peak of the movement to fully engage the calves against the digital load.
Suitcase March
Obliques
Keep your hips level as you resist the unilateral pull of the cable trying to tilt your torso.
Why this order
We lead with heavy barbell compounds to leverage Tonals maximum digital weight for neural drive. The transition to unilateral work addresses asymmetries, while the final isolation block ensures total muscle fatigue and joint stability.
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
How should I handle Tonals Spotter mode during the Barbell Deadlift?
Enable Spotter mode to ensure safety if you hit a sticking point; Tonal will automatically reduce the weight slightly so you can finish the rep safely.
Why are the rep ranges different for the barbell moves compared to the ankle strap moves?
We use lower reps on barbell compounds to focus on power and strength, while higher reps on isolation moves like leg extensions build hypertrophy and local endurance.
Can I do the Suitcase March without the handles?
Its best to use the handles to fully engage the digital weight, which provides the lateral stability challenge required to improve your cores athletic resilience.