Move & Feel Better In 90 Days (Home Edition)

Train Against Gravity

General Fitness
Coach
Erik Rokisky

Move and feel better in 90 days with Squat Wedgiez!

This program was built for busy professionals who want to accomplish the following:

  1. Increase your squat depth range of motion
  2. Strengthen your surrounding joints of the hips & knees to reduce future injury & pain
  3. Improve total body strength

Here is the program's schedule:

  • 30-60 minute workouts
  • 3 total body workouts MWF
  • 1 cardio & core workout

Equipment If you don't have access to certain equipment, you can sub it with something else. For example, if you don't have a medicine ball you can sub it with weight plates or light dumbbells. Also, you can sub any barbell exercises with dumbbells.

benefit-image-0
Feel Better Without Living in The Gym
Every workout was created to be done in 60 minutes or less.
benefit-image-1
Save Time & Money
The Squat Wedgiez program costs less than your Netflix subscription.
benefit-image-2
Train With Confidence
Every workout comes with exercise tutorials so that you always feel confident in the gym.
benefit-image-3
Squat Deeper Without Pain
The Squat Wedgiez program was designed to improve your squat depth and joint health
Features
feature-icon
Access to your coach
Your coach will hold you accountable and provide the feedback you need to accomplish your goals
feature-icon
Programming 4 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Time Effiecent Workouts
Achieve your goals without living in the gym
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Squat Wedgiez Squat Wedges
Recommended
Barbells // Weight Plates // Squat Rack // Medicine Ball // Adjustable Bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
P1w1: Squat & Pull

Conditioning

A

Wedgiez Lower Basics Prep

90:90 ISO Hip Lift 30s (dig heels into bench) Rock & Roll 8 Arm Bar Bent Leg Raise 8e Bear to Downward Dog 8 Assisted Wedgiez Squat 8

B1

Forward & Back Pogo Hops

3 x 20

B2

Tall Kneeling Med Ball Slam

3 x 8

C1

Wedgiez Goblet Squat

10, 10, _

C2

Chest Supported 45 Degree DB Row

10, 10, _

D1

Foam Roller ISO Hip Bridge

2 x 30

D2

Wedgiez Assisted 90/90 Iso Split Squat

2 x 30

D3

Incline Bear Pushup

3 x 15

E

Reaching Heel Taps

3 x 16

F1

Downward Dog

1 x 60

F2

Hip Flexor Stretch

1 x 60

Monday
Walking
Tuesday
P1w1: Press & Deadlift

Conditioning

A

Wedgiez Lower Basics Prep

90:90 ISO Hip Lift 30s (dig heels into bench) Rock & Roll 8 Arm Bar Bent Leg Raise 8e Bear to Downward Dog 8 Assisted Wedgiez Squat 8

B1

Supine Med Ball Chest Pass

2 x 8

B2

Lateral Line Hops

2 x 20

C1

Dumbbell Floor Press

3 x 12

C2

Wedgiez KB Deadlift

3 x 12

D1

Wedgiez Jefferson Curl

2 x 15

D2

90-90 Dumbbell Pullover

2 x 12

D3

Wedgiez Single Leg Glute Bridge

2 x 15

E

Bear Hold

3 x 30

F1

Downward Dog

1 x 60

F2

Hip Flexor Stretch

1 x 60

Wednesday
Walking
Thursday
P1w1: Metcon, Arms & Calves

Conditioning

A

Wedgiez Lower Basics Prep

Cardio 3 mins 90:90 ISO Hip Lift 30s (dig heels into bench) Rock & Roll 8 Arm Bar Bent Leg Raise 8e Bear to Downward Dog 8 Assisted Wedgiez Squat 8

Wedgiez Phase 1 Metcon

B

10 Pushups or Incline Push-ups(wrist elevation is optional) 15 Wedgiez Squats 20 Wedgiez Hip Thrust Perform as many rounds as possible in 10 minutes Take rest breaks when needed.

C1

Chest Supported T Raise

2 x 15

C2

90-90 Dumbbell Skullcrusher

2 x 15

C3

Incline Bench Alternating Bicep Curl

2 x 16

D1

Wedgiez 3 Way Calf Raise

2 x 30

D2

Wall Tib Raise

2 x 30

D3

Wedgiez Assisted Step Down

2 x 15

E1

Wedgiez Calf Stretch

1 x 60

E2

Wedgiez Wrist Stretch

1 x 60

Friday
P1w1: Cardio & Abs

A

Cardio

1 x 30:00

B

10 Minute Core Conditioning Class

1 x 1

Coach
coach-avatar Erik Rokisky

10 years experience helping busy professionals move and feel better. Health Fitness Specialist Degree from East Carolina University. When I am not in the gym, you can find me on the trails hiking.

closer-image-1
closer-image-2
Feel The Difference

In 90 days, you can move and feel better than you have ever felt before. You can become stronger and healthier. We will give you the guide, and support you along the way. But ultimately, you have to be willing to put in the work. Are you brave enough to gi

Get Move & Feel Better In 90 Days (Home Edition)
closer-image-3
FAQs
What if I don't have all the equipment listed?
You can message your coach to substitute the exercise.
Can I follow my own schedule?
Yes, move the routines to any days you like. But I do recommend completing each workout routine at least 1x per week.
Can I perform each workout more than once?
Yes, you can. But it isn't essential.
Move & Feel Better In 90 Days (Home Edition)