Lower Body Athletic Workout - 60min Intermediate
This intermediate lower-body session prioritizes functional strength and explosive power through a combination of heavy compounds and unilateral stability. You will challenge your quads and posterior chain while improving balance and lateral movement capacity for peak athletic performance.
Ideal for field sport athletes or weekend warriors looking to increase explosive leg power and joint stability. It is perfect for those who want a high-intensity session using only the Tonal handles.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between accessories, and 30 seconds for the final burner.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet into the floor and engage Tonal's digital weight by snapping the hips forward.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high and chest up to maintain tension in the upper back and core.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lower slowly to the floor to utilize Tonal's consistent resistance throughout the entire eccentric phase.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips square to the floor and focus on the stretch in your hamstrings as the cables pull.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside leg with power to return to center, resisting the lateral pull of the cables.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the top position and squeeze your glutes hard against the constant downward tension.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Stay low in the split squat and resist the cable trying to pull your torso toward the machine.
Resisted Calf Raise
Calves
Pause at the top of the movement and slowly lower to maximize the calf stretch under load.
Why this order
We start with heavy neutral grip deadlifts to prime the nervous system followed by racked squats for maximum quad recruitment. Unilateral movements and lateral lunges are programmed mid-session to address muscle imbalances and improve multi-directional 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
What weight should I start with for the deadlifts?
Tonal will suggest a weight based on your profile, but for athletic focus, ensure the weight feels challenging by the 8th rep while maintaining perfect form. You can always use the digital weight dial to adjust mid-set.
Can I do this workout if I have tight ankles?
Yes, but focus on depth over weight during the squats. For the Bulgarian Split Squats, keep your front foot further forward to reduce the angle at the ankle if needed.
How often should I perform this lower body session?
For best results in athletic performance, perform this workout twice a week with at least 48 hours of rest between sessions to allow for muscle recovery and adaptation.