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:

Increase your squat depth range of motion
Strengthen your surrounding joints of the hips & knees to reduce future injury & pain
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.

$35

Get Move & Feel Better In 90 Days (Home Edition)

Feel Better Without Living in The Gym

Every workout was created to be done in 60 minutes or less.

Save Time & Money

The Squat Wedgiez program costs less than your Netflix subscription.

Train With Confidence

Every workout comes with exercise tutorials so that you always feel confident in the gym.

Squat Deeper Without Pain

The Squat Wedgiez program was designed to improve your squat depth and joint health

Features

Access to your coach

Your coach will hold you accountable and provide the feedback you need to accomplish your goals

Programming 4 days per week

Daily strength and conditioning that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Time Effiecent Workouts

Achieve your goals without living in the gym

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

Week 1 of 12-week program

Sunday

P1w1: Squat & Pull

Conditioning

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

Forward & Back Pogo Hops

3 x 20

Tall Kneeling Med Ball Slam

3 x 8

Wedgiez Goblet Squat

10, 10, _

Chest Supported 45 Degree DB Row

10, 10, _

Foam Roller ISO Hip Bridge

2 x 30

Wedgiez Assisted 90/90 Iso Split Squat

2 x 30

Incline Bear Pushup

3 x 15

Reaching Heel Taps

3 x 16

Downward Dog

1 x 60

Hip Flexor Stretch

1 x 60

Monday

Walking

Tuesday

P1w1: Press & Deadlift

Conditioning

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

Supine Med Ball Chest Pass

2 x 8

Lateral Line Hops

2 x 20

Dumbbell Floor Press

3 x 12

Wedgiez KB Deadlift

3 x 12

Wedgiez Jefferson Curl

2 x 15

90-90 Dumbbell Pullover

2 x 12

Wedgiez Single Leg Glute Bridge

2 x 15

Bear Hold

3 x 30

Downward Dog

1 x 60

Hip Flexor Stretch

1 x 60

Wednesday

Walking

Thursday

P1w1: Metcon, Arms & Calves

Conditioning

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

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.

Chest Supported T Raise

2 x 15

90-90 Dumbbell Skullcrusher

2 x 15

Incline Bench Alternating Bicep Curl

2 x 16

Wedgiez 3 Way Calf Raise

2 x 30

Wall Tib Raise

2 x 30

Wedgiez Assisted Step Down

2 x 15