Lower Body Athletic Workout - 60min Intermediate
Master explosive power and functional stability through this comprehensive lower body session. By combining heavy barbell compounds with unilateral handle work, you will target the quads, glutes, and hamstrings from every angle to bridge the gap between gym strength and athletic performance.
This is designed for field sport athletes or intermediate lifters who want to improve their vertical jump and lateral agility. It is ideal for those who need a balanced approach to absolute strength and functional movement for sports like basketball or soccer.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between unilateral movements and accessories.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the ceiling to keep the Barbell stable on your shoulders throughout the descent.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats to keep the Barbell close to your shins and keep the digital weight path vertical.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips until the Barbell reaches mid-shin, feeling the stretch in your hamstrings against the cable pull.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top of the movement and squeeze your glutes against the constant resistance of the Barbell.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean slightly forward to maximize glute recruitment while the Smart Handles maintain vertical tension.
Resisted Step Up
Hamstrings, Glutes
Focus on a controlled 3-second descent to maximize the eccentric load provided by Tonal's digital weight.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the floor explosively to return to center, overcoming the lateral pull of the Smart Handles.
Resisted Calf Raise
Calves
Use Tonal's Burnout Mode to push through the final few reps for a complete calf pump at the end of the session.
Why this order
We lead with heavy barbell movements to capitalize on fresh neural drive before transitioning into unilateral stability work. This sequence ensures you build maximal force production first, followed by addressing asymmetries with handle-based lunges and step-ups to ensure functional balance.
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 all exercises?
While many moves use the Barbell for heavy loading, we switch to Handles for unilateral exercises like Step Ups and Lateral Lunges to allow for better balance and a more natural range of motion.
How does Tonal's digital weight help with Bulgarian Split Squats?
Tonal provides constant tension throughout the move, meaning there is no dead spot at the bottom of the rep, making the exercise more challenging and effective than with traditional dumbbells.
What if the Barbell Deadlift feels too heavy during the set?
You can use the Tonal Spotter feature, which will automatically reduce the digital weight if it senses you are struggling to complete a rep safely, allowing you to finish the set with good form.