Lower Body Power Workout - 45min Intermediate
This high intensity power session focuses on explosive lower body movements to increase your rate of force development. You will utilize heavy compound lifts paired with functional accessories to maximize glute and quad recruitment. This workout is designed to help you jump higher and move more efficiently.
This workout is ideal for intermediate lifters or recreational athletes like basketball or soccer players who want to improve their vertical jump and sprinting speed. It is also perfect for Tonal users looking to break through a strength plateau using power-specific rep ranges.
Equipment
Workout Plan
Rest 120s between heavy deadlift and squat sets, 60-90s for lunges and RDLS, and 45s for calf raises and glute bridges.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and explode upward, letting Tonal's digital weight provide maximum resistance at the top.
Racked Squat
Glutes, Quads, Hamstrings
Maintain a vertical torso and use the handles to help stabilize your core against the downward pull of the cables.
Resisted Step Up
Hamstrings, Glutes
Drive through the lead heel with explosive intent while keeping the handles tucked close to your sides.
RDL
Glutes, Hamstrings, Back
Push your hips back toward the wall until you feel a deep stretch in your hamstrings before snapping your hips forward.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Step wide and sit into your glute while keeping the opposite cable tight for lateral stability.
Standing Chop
Obliques, Shoulders, Glutes
Transfer power from your back foot through your hips and into the handles for a dynamic rotational movement.
Resisted Calf Raise
Calves
Pause for a second at the peak contraction of the calf raise to maximize time under tension.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and resist the weight on the way down for the full duration.
Why this order
The workout begins with the Neutral Grip Deadlift to prioritize peak power output when your central nervous system is fresh. We transition into racked squats and step ups to focus on unilateral stability and vertical drive. The session concludes with higher rep isolation and core work to ensure full muscle fiber recruitment and metabolic stress.
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
What should I do if the power sets feel too light?
If the 3-rep sets feel easy, increase the weight by 5-10 pounds manually. The goal is to move the weight as fast as possible while maintaining perfect form, as Tonal will track your power output.
Can I use the bar for deadlifts and squats instead?
This specific program is optimized for handles to allow for a more natural neutral grip and unilateral freedom, but you can swap to the bar if you prefer a traditional bilateral feel.
Should I turn on any of the Smart Features?
Yes, enabling Chains or Eccentric mode on the RDL and Deadlift sets will help maximize the power development by challenging you at the strongest part of the lift.