Lower Body Power Workout - 30min Intermediate
Develop explosive lower body strength with this 30-minute power-focused session. You will leverage Tonal's dynamic weight modes to maximize force production across primary compound lifts. This workout is designed to increase your vertical jump and sprint speed through high-intensity, low-volume sets.
Ideal for intermediate athletes like basketball players or track enthusiasts looking to improve explosive triple extension. It is also perfect for lifters wanting to break through strength plateaus using Tonal's digital resistance.
Equipment
Workout Plan
Rest 120-150s between heavy barbell power sets to ensure full ATP recovery, 60-90s for accessory movements, and 45s for the finisher.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through the floor and use Tonal's Chains mode to increase resistance at the top of the pull.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar close to your collarbone to maintain an upright torso.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot flat and use the handles to help stabilize your balance during the descent.
Resisted Calf Raise
Calves
Explode onto your toes and control the downward phase for a deep stretch at the bottom.
Suitcase March
Obliques
Maintain a tall posture and resist the cable's pull to the side as you lift each knee.
Why this order
This session follows a power-priority structure, leading with the Barbell Deadlift and Front Squat to capitalize on fresh neural drive. We transition to Bulgarian Split Squats and Hip Thrusts to address unilateral stability and posterior chain hypertrophy before finishing with high-rep calf work and a core-stabilizing march.
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 should I choose my starting weight for the power sets?
Tonal will suggest a weight based on your 1RM, but for power, focus on moving the bar as fast as possible on the way up while maintaining control.
Can I use the Smart Bar features for the deadlifts?
Yes, ensure you use the bar's digital weight button to engage the load only once you are in a safe, set position.
Why are the reps so low for the first two exercises?
To build true power, we focus on high-quality, explosive movements with heavy loads, requiring low rep ranges and longer rest periods for neural recovery.