Lower Body Power Workout - 45min Intermediate
Develop explosive lower body force and structural integrity with this intermediate power-building session. You will leverage the Straight Bar for heavy compound lifts before moving into unilateral and accessory movements that refine stability. This workout maximizes Tonal's digital resistance to build a more athletic and powerful foundation.
Ideal for intermediate lifters or athletes looking to increase their vertical jump and sprint speed. This is also perfect for Tonal users ready to transition from general hypertrophy to explosive, functional strength.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s between accessories, and 45s during the final finisher moves.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the Tonal display to maintain a proud chest throughout the movement.
Barbell Sumo Deadlift
Glutes, Hamstrings
Wedge your hips into the bar and explode upward, letting Tonal's digital weight provide smooth resistance.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean and control the descent, letting Tonal's spotter mode assist if you hit failure.
Goblet Squat
Glutes, Quads, Abs
Keep the handles tucked tight to your chin and sink deep into the hips while keeping your heels planted.
Resisted Calf Raise
Calves
Hold the peak contraction for one second to fully engage the calves against the digital load.
Suitcase March
Obliques
Resist the cable's pull to the side, keeping your torso perfectly upright as you drive your knees up.
Why this order
The session begins with high-nervous-system-demand barbell movements to capitalize on peak energy levels for power production. We then transition to unilateral work to address imbalances, finishing with higher-rep accessory movements and a core-intensive march to ensure total body stability under load.
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 set the weight for the 3-rep sets?
Tonal will suggest a weight based on your strength score, but for power reps, aim for a weight where you could perform 5-6 reps if pushed, but focus on maximum speed on the way up for just 3 reps.
Can I use the Smart Bar for the Bulgarian Split Squats instead of handles?
While possible, handles allow for a better center of gravity and balance during this unilateral movement, especially when Tonal's digital weight is engaged.
Why are there so many barbell exercises at the beginning?
Grouping the Straight Bar exercises at the start minimizes equipment changes and allows you to focus on the heaviest, most explosive movements while your central nervous system is fresh.