Lower Body Strength Workout - 45min Advanced
This advanced lower body session prioritizes high intensity compound lifts to maximize neural drive and mechanical tension. You will leverage the Tonal bar for heavy foundational movements before transitioning to unilateral handle work to address asymmetries and stability. It is designed for experienced lifters looking to shatter plateaus in their squat and deadlift power.
This is for seasoned athletes and powerlifters who want to push their absolute strength limits using Tonal's digital weight. It is ideal for those training for sports performance or advanced body composition goals.
Equipment
Workout Plan
Rest 2-3 minutes between heavy barbell sets to ensure full ATP recovery. For accessory handle movements, keep rest to 60-90 seconds to maintain intensity.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the Tonal to keep the bar high on your collarbones.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage Tonal's Chains mode to increase resistance as you pull the bar through the top half of the lift.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the smart handles to maintain balance and keep your chest upright throughout the descent.
Resisted Step Up
Hamstrings, Glutes
Push through your heel and resist the cable's pull on the way down for a slow eccentric.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handle close to your shin and focus on the stretch in your hamstring.
Resisted Calf Raise
Calves
Fully extend your ankles at the top and hold the peak for a moment before lowering.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Fight the cable's lateral pull to keep your hands centered with your sternum.
Why this order
We lead with the Barbell Front Squat and Deadlift to capitalize on your peak energy for the most taxing compound lifts. This is followed by unilateral variations like Bulgarian Split Squats to fix strength imbalances while the cables provide constant tension. We finish with high rep calf work and a core stabilizing Pallof press to round out the session.
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 weight should I start with for the 5-rep sets?
Start with Tonal's suggested weight. Since this is a strength session, use the weight dial to increase the load if the first 5 reps feel too easy, but keep the spotter mode on for safety.
Can I substitute the Barbell exercises for Handles?
While possible, the Barbell is recommended for the primary lifts to allow for higher total load. If you must switch, use the Racked Squat variation with handles to maintain the loading profile.
How often should I perform this specific workout?
Because of the high neural fatigue from heavy 5-rep sets, perform this workout no more than twice a week with at least 48 to 72 hours of recovery between sessions.