Name: Playbook - Gritty Soldier - MILITARY ATHLETE-INT ~ Lower Body Strength and Core
Uploaded: 2026-05-26T19:54:11.254Z
Duration: 65 min
Description: MILITARY ATHLETE-INT ~ Lower Body Strength and 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

This workout is from the MILITARY ATHLETE - INTERMEDIATE 30-Day Program.

⏱ Estimated Time: 75–85 minutes

🔥 The Workout:
• Back Squat – paused reps
• Bulgarian Split Squats
• Romanian Deadlifts
• Heavy Walking Lunges
• Core Stability Circuit

🎯 Purpose:
Develop maximal lower-body strength while reinforcing positional control and stability under load. Paused squats increase time under tension and eliminate momentum, forcing true strength development.

**Pause 2-seconds at the bottom of the squat before returning back to the starting position.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat (warm-up) (2-second pause at bottom)

Barbell Back Squat (80% 1RM) (2-second pause at bottom)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (8x ea leg)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian deadlifts

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges (12x ea leg)

Core Circuit (3 Rounds)
• Hanging Knee Raises x15
• Plank Shoulder Taps x20
Rest: 45 sec between rounds

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Start in a high plank position, with your wrists under your shoulders and your feet hip-width apart
- Tighten your core, engage your glutes, keep your spine, head and neck aligned
- Touch your left shoulder with your right hand and return to plank position
- Touch your right shoulder with your left hand and return to starting position
- Continue alternating sides until the set is complete

High Plank Shoulder Taps (10 ea side)

Core Circuit

MILITARY ATHLETE-INT ~ Lower Body Strength and Core

MILITARY ATHLETE-BASIC ~ Lower Body Strength & 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

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

MILITARY ATHLETE-INT ~ Lower Body Strength and Core

Community

More workouts from Gritty Soldier