Lower Body Power Workout - 45min Intermediate
Develop explosive lower body strength with this intermediate power session. By combining heavy barbell compounds with unilateral stability work, you will maximize force production and athletic performance. This routine targets the entire posterior chain and quads using Tonal's dynamic weight features.
Id e a l f o r a t h l e t e s l o o k i n g t o i n c r e a s e t h e i r v e r t i c a l j u m p o r s p r i n t i n g s p e e d . I t i s a l s o p e r f e c t f o r i n t e r m e d i a t e l i f t e r s r e a d y t o t r a n s i t i o n f r o m h y p e r t r o p h y t o t r u e p o w e r d e v e l o p m e n t .
Equipment
Workout Plan
Re s t 120-150s between heavy barbell sets to ensure full ATP recovery. For accessories and unilateral work, keep rest periods between 60-90s.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive you r fee t th r o u g h t h e p l a t f o r m a n d s n a p y o u r h i p s f o r w a r d t o e n g a g e T o n a l ' s f u l l r e s i s t a n c e .
Barbell Front Squat
Quads, Glutes, Abs
Kee p yo u r e l b o w s h i g h a n d c h e s t u p t o p r e v e n t t h e d i g i t a l w e i g h t f r o m p u l l i n g y o u f o r w a r d .
Bulgarian Split Squat
Quads, Glutes, Obliques
Lea n s l i g h t l y f o r w a r d t o e n g a g e t h e g l u t e s a n d m a i n t a i n c o n t r o l a g a i n s t t h e h a n d l e t e n s i o n .
Single Leg RDL
Hamstrings, Glutes, Obliques
Us e T o n a l ' s e c c e n t r i c m o d e t o s l o w l y l o w e r f o r 3 s e c o n d s , t h e n e x p l o d e b a c k t o s t a n d i n g .
Resisted Calf Raise
Calves
Ex a g g e r a t e t h e s t r e t c h a t t h e b o t t o m a n d h o l d t h e p e a k c o n t r a c t i o n f o r a f u l l s e c o n d .
Goblet Squat
Glutes, Quads, Abs
Kee p t h e h a n d l e s c l o s e t o y o u r c h e s t a n d m a i n t a i n a r h y t h m i c , s t e a d y p a c e f o r t h i s f i n i s h e r .
Farmer March
Obliques, Shoulders
Ma i n t a i n a t a l l p o s t u r e a n d r e s i s t t h e c a b l e s ' a t t e m p t t o p u l l y o u r s h o u l d e r s d o w n .
Why this order
We l e a d w i t h t h e B a r b e l l D e a d l i f t a n d F r o n t S q u a t t o c a p i t a l i z e o n f r e s h n e u r a l d r i v e f o r m a x i m u m p o w e r o u t p u t . T h e w o r k o u t t h e n t r a n s i t i o n s t o u n i l a t e r a l m o v e m e n t s a n d i s o l a t i o n a c c e s s o r i e s t o a d d r e s s i m b a l a n c e s b e f o r e a h i g h-v o l u m e f i n i s h e r .
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
Ho w e x p l o s i v e s h o u l d t h e c o n c e n t r i c p h a s e b e ?
Mo v e t h e b a r a s f a s t a s p o s s i b l e o n t h e w a y u p w h i l e m a i n t a i n i n g p e r f e c t f o r m t o m a x i m i z e T o n a l ' s p o w e r r e a d i n g s .
Sh o u l d I u s e S p o t t e r Mo d e ?
Ye s , e s p e c i a l l y o n t h e B a r b e l l F r o n t S q u a t , a s T o n a l ' s d i g i t a l w e i g h t c a n b e u n f o r g i v i n g i f y o u l o s e m o m e n t u m .
Wh y t h e l o w r e p c o u n t o n m a i n l i f t s ?
Po w e r t r a i n i n g f o c u s e s o n h i g h-q u a l i t y , e x p l o s i v e m o v e m e n t s ; k e e p i n g r e p s l o w a l l o w s y o u t o m a i n t a i n m a x i m u m i n t e n s i t y w i t h o u t f a t i g u e-i n d u c e d f o r m b r e a k d o w n .