Name: Playbook - Gritty Soldier - EMBRACE THE RUCK ~ Bodyweight Legs
Uploaded: 2026-05-26T19:54:11.333Z
Duration: 35 min
Description: EMBRACE THE RUCK ~ Bodyweight Legs

This workout is from the EMBRACE THE RUCK 8-Week Program.

Total focus on leg strength using bodyweight exercises only.

Great for travel, when in the field or deployed, when no equipment is available, or if you’re in a taper.

Exercises:
-Squats
-Lunges
-Calf Raises
-Glute Bridges
-Leg Raises

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

Bodyweight lunges (reps for each leg)

•	Start tall: Stand upright with feet about hip-width apart. Keep your core engaged and place your hands on your hips or lightly on a wall or object for balance.

•	Raise your heels: Push through the balls of your feet and lift your heels off the ground, rising onto your toes while keeping your legs straight and body tall.

•	Lower with control: Slowly lower your heels back down to the ground, controlling the movement to keep tension in the calves before repeating.

Bodyweight Calf Raises

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

EMBRACE THE RUCK ~ Bodyweight Legs

MILITARY ATHLETE-BASIC ~ Lower Body Strength & Core

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

BODYWEIGHT WARRIOR ~ Legs for Days WOD

RUN FASTER - Intervals & Legs for Speed & Strength

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

EMBRACE THE RUCK ~ Bodyweight Legs

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