Name: Playbook - Gritty Soldier - BODYWEIGHT WARRIOR ~ Legs for Days WOD
Uploaded: 2026-05-26T19:54:11.309Z
Duration: 40 min
Description: BODYWEIGHT WARRIOR ~ Legs for Days WOD

1. Warm-up "C"
2. Legs for Days WOD (4x Rounds)   
- 15x Air Squats   
- 10x Squat Jumps   
- 10x Lunges (each leg)   
- 10x Step-ups (each side)
3. Cooldown “A”

- 200m Jog
- 50m Walking Lunge w/ Twist
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Power Skip
- 50m Walking Knees to Chest
- 200m Jog

Slow, controlled, smooth. Focus on you planting and stride.

90 degree lunges walking forward, twisting at the core on the opposite side of the bent knee as you go.

Walking Lunge with Twist

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

Like Mario! A skip that is punctuated with a powerful thrust upwards by a high knee, and crunched core, switching legs as you moving forward.

Power Skip

While walking forward, bring one knee up at a time to your chest, and squeeze the core, alternating legs as you move forward.

Walking Knees to Chest

Warm-up “C”

Legs for Days WOD (4x Rounds)   
- 15x Air Squats   
- 10x Squat Jumps   
- 10x Lunges (each leg)   
- 20x Step-ups (each side)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

Legs for Days WOD

30 seconds of each:

- Standing Hamstring Stretch
- High Dragon Stretch
- Sitting Hamstring Stretch
- Seated Groin Stretch
- Cobra Stretch
- Leg-Over Stretch

- While standing, keep both heals together, knees slightly bent.
- Bend forward at the waist and attempt to reach your toes.

Standing hamstring stretch

- Staring from a kneeling position, place both palms at the raised knee, then lean forward keeping the back straight and core tight.

High dragon stretch (left)

High dragon stretch

- With one leg fully extended and one bend inward at a 90 degree angle for stability.
- Reach toward the foot of the extended leg for stretch.

Seated hamstring stretch (left)

Seated hamstring stretch (right)

- While seated, bring the bottoms of both feet together in front of you.
- Pull the feet close in towards the body for stretch.

Seated groin stretch

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible

Cobra

- While laying down, keep hands out to sides. 

- Pull one legs over with the opposite hand, just under the knee.

- Stretch should be felt in the lower back.

Leg over stretch

Cool-down “A”

BODYWEIGHT WARRIOR ~ Legs for Days WOD

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It was a great lower work out that I needed. I did wait a second or two after my rest time was over 😅. But still kept my integrity.

Alex

MILITARY ATHLETE-INT ~ Lower Body Strength and Core

HYBRID WARRIOR I ~ Hybrid Legs Strength & Endurance

HYBRID WARRIOR II ~ Lower Body Strength & 30/60 Sprints

MILITARY BUILD ~ Leg Day for Mass

RUN FASTER - Intervals & Legs for Speed & Strength

EMBRACE THE RUCK ~ Bodyweight Legs

Atarva

10 minute run before starting then I did 2 sets of 45 seconds for exercises

Martin

Brandon

🔥 30-Min Bodyweight Leg Day Circuit

Brian Cowell

Frank

💪 Leg Day for Strength & Mass

Well, I’m 64 Tomorrow 🥳🎂 so I thought I would shoot myself a new work out Program. 
And you didn’t disappoint! 
Been train most of my life, 
Have a hone Gym & fit Wife to help me stay focused. I’m very impressed with all your work both in the app & your YouTube posts. Men need other Men to build a Tribe with. 
Good Men level headed, fit healthy and attitude towards service and the spiritual aspect of humanity ❤️ As Jocko said discipline equals freedom. Great work out look forward to the next one ☝🏼 👊 MI

BODYWEIGHT WARRIOR ~ Legs for Days WOD

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