Lower Body Functional Workout - 45min Advanced
This advanced lower body session prioritizes functional stability and unilateral strength to bulletproof your movement patterns. By combining heavy neutral grip deadlifts with complex rotational and single-leg variations, you will develop the balance and power needed for high-level athletic performance.
This workout is designed for advanced athletes and runners who need to improve joint stability and explosive power in single-leg movements. It is ideal for those looking to translate gym strength into real-world agility and injury resilience.
Equipment
Workout Plan
Rest 90 seconds between heavy deadlift sets, 60 seconds for unilateral compounds, and 30 seconds for isolation and stability work.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and maintain a neutral spine as Tonal's digital weight applies constant tension throughout the pull.
Bulgarian Split Squat w/ Hip Internal Rotation
Quads, Glutes
Focus on the internal rotation at the hip to fire up the glute medius against the horizontal cable pull.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Engage your core to resist the offset pull of the handle while keeping your hips square to the floor.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Hold the split squat position and resist the cable's attempt to pull your torso toward the machine while pressing out.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Step wide and sit back into your hip, using the handles to maintain balance and control the descent.
Resisted Calf Raise
Calves
Explode upward and pause at the top to maximize the contraction against Tonal's smooth digital resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Press your heels into the floor and drive your hips up, keeping your core braced against the cable tension.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Maintain a rock-solid single-leg stance while extending the handle, challenging your ankle and core stability.
Why this order
We lead with the neutral grip deadlift to prime the posterior chain with high mechanical tension before moving into advanced unilateral variations. The workout transitions from sagittal plane strength to multi-planar stability with Pallof variations to ensure core-to-glute integration.
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 a more natural path of motion, which emphasizes functional recruitment of the glutes and hamstrings while allowing for greater core engagement.
How do I handle the balance on the Bulgarian Split Squat with rotation?
Focus on Tonal's digital weight as a stabilizer. If you struggle with balance, use the 'Weight Off' button on the handle to reset your stance before reactivating the load.
Can I use Tonal's advanced weight modes for this workout?
For this functional session, keep it in standard mode or use Spotter mode for safety on the heavy deadlifts. The focus here is on balance and stability rather than eccentric overload.