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Lower Body Power Workout - 60min Advanced

Develop explosive lower body force and peak athletic performance with this advanced power session. You will leverage Tonal's digital weight to master high-intensity barbell complexes and unilateral stabilizers. This workout prioritizes rapid force production followed by targeted accessory work to build a bulletproof foundation.

Competitive athletes and advanced lifters looking to increase their vertical jump or sprinting speed. It is ideal for those who have mastered Tonal's basic movements and want to push their power limits.

60mDuration
9Exercises
29Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStraps

Workout Plan

Rest 120-180s between heavy barbell sets to ensure full ATP recovery, 60-90s for unilateral accessories, and 45s for isolation finishers.

StraightBar
Superset
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Explode out of the hole while keeping your elbows high and the barbell close to your collarbone.

5 x 3
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Glutes, Hamstrings

Drive your feet through the floor and engage the digital weight's spotter mode for your final heavy reps.

4 x 4
StraightBar

Barbell Hip Thrust

Glutes, Hamstrings

Pause at the top of the contraction to maximize glute recruitment against the constant cable tension.

3 x 6
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Keep your front shin vertical and use Tonal's handles to maintain balance during the explosive ascent.

3 x 8
Resisted Step Up

Resisted Step Up

Hamstrings, Glutes

Drive the knee of your non-working leg up high to simulate a powerful athletic stride.

3 x 8
Handles
Superset

Resisted DNS Star

Abs, Glutes, Shoulders, Back, Obliques

Push the handle away while keeping your bottom hip high to integrate core stability with lateral hip power.

3 x 6

Resisted Calf Raise

Calves

Pause at the peak of the movement and slowly lower your heels below the level of the floor if using a block.

3 x 12
AnkleStraps
Superset

Standing Single Leg Hamstring Curl

Hamstrings, Glutes

Maintain a neutral spine and resist the Tonal cable's pull on the way down to emphasize the eccentric.

3 x 12

Standing Hip Abduction

Glutes

Keep your hips square to the Tonal and move with control rather than using momentum.

2 x 15

Why this order

The session begins with heavy barbell compounds to maximize CNS recruitment while you are fresh for peak power output. It then transitions into high-stability unilateral work and ankle-strap isolation to ensure no weak links in your kinetic chain. This progression moves from global power to specific structural integrity.

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.

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Frequently Asked Questions

How should I set my starting weight for the power sets?

Use Tonal's suggested weight but consider increasing it manually if the first set of 3 reps feels like you have more than 2 to 3 reps left in the tank.

What if I lose balance during the Bulgarian Split Squats?

Tonal's smart handles allow you to tap the button to turn off the weight instantly if you feel unstable, ensuring a safe exit from the movement.

Why are the reps so low on the barbell movements?

Low reps with high intensity target your fast-twitch muscle fibers, which is essential for building explosive power and maximizing neural drive.

Lower Body Power Workout - 60min Advanced | Free Tonal Workout | tonal.coach