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Lower Body Functional Workout - 60min Advanced

This high-intensity session focuses on building triple-extension power and unilateral stability through advanced lower body patterns. By combining heavy deadlifts with complex balance work, you will develop a resilient foundation that translates directly to sport and daily movement. It is designed to challenge your coordination and core control under load using only handle attachments.

Ideal for advanced trainees or athletes like runners and skiers who need to balance heavy strength with single-leg stability. It is perfect for those who want a comprehensive lower body challenge without switching accessories.

60mDuration
10Exercises
26Total Sets
Quads, GlutesMuscles

Equipment

Handles

Workout Plan

Rest 90-120s between heavy compound sets, 60-75s between functional accessories, and 30s during the core finishers.

Handles
Superset
Neutral Grip Deadlift

Neutral Grip Deadlift

Hamstrings, Glutes, Abs

Drive your feet into the floor and use Tonals digital weight to keep the eccentric phase controlled.

4 x 6
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your front heel glued to the floor and let Tonals constant tension challenge your stability.

3 x 8
Handles
Superset
Single Leg RDL

Single Leg RDL

Hamstrings, Glutes, Obliques

Hinge at the hips and keep the handle close to your leg to maximize hamstring engagement.

3 x 10
Resisted Lateral Lunge

Resisted Lateral Lunge

Glutes, Quads, Hamstrings

Push off the outside foot explosively, feeling the cable pull you back to center.

3 x 10
Handles
Superset

Squat to Press

Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps

Use the momentum from your squat to drive the handles toward the ceiling in one fluid motion.

3 x 12

Single Arm Pullover w/ Single Leg Hip Thrust

Abs, Back, Glutes

Coordinate the pull and the hip drive simultaneously to engage your entire posterior chain.

2 x 12
Handles
Superset
Resisted Step Up

Resisted Step Up

Hamstrings, Glutes

Minimize the push from your bottom foot to ensure the lead leg is doing all the work against the resistance.

2 x 12

Resisted Calf Raise

Calves

Pause at the top of the movement and slowly lower against the digital weight.

2 x 15
Handles
Superset
Single Leg Pallof Press

Single Leg Pallof Press

Obliques, Abs, Shoulders

Resist the Tonals side-pull by rooting your standing foot and bracing your core.

2 x 12
Suitcase March

Suitcase March

Obliques

Maintain a tall posture and dont let the weight pull your shoulder down as you march.

2 x 45s

Why this order

The workout begins with a heavy bilateral compound lift to maximize CNS recruitment when you are freshest. It then transitions into unilateral movements and rotational patterns to address muscle imbalances and improve functional stability. Finally, it concludes with high-rep isolation and core stability work to ensure complete muscular fatigue.

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Frequently Asked Questions

Can I use the Barbell for the Deadlifts?

This specific program is optimized for handles to allow for a neutral grip and independent arm movement, which increases the stability demand on your core compared to a barbell.

How should I handle the weight for the single-leg movements?

Tonal will suggest a weight based on your profile, but for moves like the Bulgarian Split Squat, prioritize your range of motion and balance before trying to override the digital weight higher.

What if the Squat to Press feels too heavy for my shoulders?

Focus on the leg drive; the power should come from your hips. If needed, you can reduce the weight manually on the screen while maintaining the squat intensity to keep the movement fluid.