Lower Body Power Workout - 30min Intermediate
Develop explosive force and lower body stability with this intermediate power session. By focusing on heavy barbell compounds followed by unilateral work, you will improve your rate of force development while addressing muscular imbalances. This workout is designed to build the foundation for higher jumps and faster sprints.
This workout is ideal for intermediate lifters and field-sport athletes, such as soccer or basketball players, looking to increase their vertical leap and explosive power.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral work, and 45s for accessories.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the screen to keep the bar stable on your shoulders.
Barbell Deadlift
Glutes, Hamstrings, Abs
Pull the slack out of the bar before exploding upward with your hips.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean and drive through your front heel for glute engagement.
Resisted Calf Raise
Calves
Hold the top position for a split second to fight Tonal's digital weight tension.
Suitcase March
Obliques
Resist the Tonal's pull to one side by keeping your core braced and shoulders level.
Why this order
The session begins with high-set, low-rep barbell compounds to maximize central nervous system recruitment for power. We then transition to unilateral movements and higher-rep finishers to build structural integrity and address stability, grouping exercises by accessory to minimize equipment changes.
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 do I handle the accessory changes efficiently?
The workout is grouped by accessory. Complete the Barbell Front Squat and Deadlift first, then switch to the handles for the Bulgarian Split Squats and Calf Raises to keep your transitions fast.
Should I use Tonal's dynamic weight modes for this power session?
Yes, turn on 'Chains' mode for the Barbell Front Squat and Deadlift. This adds resistance as you reach the top of the movement, forcing you to maintain explosive intent throughout the entire lift.
What if I struggle with balance on the Bulgarian Split Squats?
Use Tonal's bench for your rear foot. If balance is an issue, ensure the digital weight is off until you are in position, then use the Smart Handle button to engage the weight once stable.