Lower Body Power Workout - 30min Intermediate
This lower body power session uses explosive compound movements to maximize force production in your glutes and quads. You will transition from heavy neutral grip pulls to unilateral stability work to ensure balanced athletic development. By keeping the handles on for the entire session, you maintain a high training density that pushes your metabolic limits.
This workout is designed for intermediate lifters and field athletes who want to improve their vertical jump or sprint speed. It is ideal for those who prefer the tactile feel of handles and want a high-intensity session without swapping accessories.
Equipment
Workout Plan
Rest 90-120s between heavy deadlift and squat sets to prioritize power. Reduce to 60s for unilateral work and 30s for the calf finisher.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the platform and explode upward with max intent on every rep.
Racked Squat
Glutes, Quads, Hamstrings
Keep the handles racked tight to your shoulders and resist the cable tension pulling you forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Control the descent for two seconds then drive up powerfully through your front heel.
Resisted Step Up
Hamstrings, Glutes
Keep your core engaged as the digital weight adds resistance to your vertical climb.
Resisted Calf Raise
Calves
Pause for a split second at the top to fully feel the digital weight engage your calves.
Suitcase March
Obliques
Stay tall and keep the handles steady at your sides while marching against the offset weight.
Why this order
The workout begins with the Neutral Grip Deadlift to maximize neurological output while your central nervous system is fresh. We follow this with Racked Squats for anterior chain power before moving into unilateral Bulgarian Split Squats to address side-to-side imbalances. The session concludes with a suitcase march for core stability under load and a high-rep calf finisher to ensure total leg development.
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 heavy should I go on the opening deadlifts?
Since this is a power-focused rep range of 3, Tonal should suggest a heavy weight. Ensure your form is perfect, but don't be afraid to use the weight dial to increase resistance if the reps feel too easy.
What if I lose my balance during the Bulgarian Split Squat?
Keep your core tight and gaze fixed on a single point in front of you. If you struggle, you can turn off the digital weight using the smart handle button to reset your stance before resuming the set.
Can I use the Barbell for the squats instead of handles?
This specific program is optimized for handles to minimize setup time and allow for more unilateral movements. Using handles also forces your stabilizers to work harder to keep the weights balanced throughout the range of motion.