New

Bulletproof Your Knees In 90 Days

Train Against Gravity

General Fitness, Functional Training, Strength & Conditioning
Coach
Erik Rokisky

Bulletproof your knees in 90 days with Squat Wedgiez!

The program will help you accomplish the following:

  • Strengthen the surrounding joints of your hips & knees to reduce future injury & pain
  • Improve your lower body & core strength
  • Build lean lower body muscle

Here is the program's schedule:

  • 30-60 minute workouts
  • 3 total body workouts MWF
  • 1 cardio, arms, & core workout
  • Stretching routine

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 barbell you can sub it with dumbbells.

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Pain Free Squatting
By the end of 90 days your knees will feel brand new. Knee pain will be a thing of the past and you will be able to squat deeper than ever before.
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Less than A Netflix Subscription
You can transform your health for only $5 a month. Would you rather Netflix and chill, or have bulletproof knees?
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Train With Confidence
Every exercise comes with a video tutorial on proper execution so that you never second guess your technique.
Features
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Programming 5 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get all of your workouts delivered straight to your phone.
Equipment
Required
Dumbbells
Recommended
Barbells // Adjustable Bench // Jump Rope // Squat Wedgiez Squat Wedges // Tib Bar // Squat Rack
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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

Pogo Jumps

2 x 20

B2

Seal Jack

2 x 20

C1

Wedgiez Goblet Squat

10, 10, _

C2

Chest Supported 45 Degree DB Row

10, 10, _

D1

Single Leg Bench Curl

2 x 15

D2

Rotated Iso Split Squat

2 x 30

D3

Single Arm DB Floor Press

2 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

Lateral Shuffle Repeats

2 x 20

B2

Lateral Line Hops

2 x 20

C1

Dumbbell Floor Press

10, 10, _

C2

DB RDL

10, 10, _

D1

Foam Roller ISO Hip Bridge

2 x 30

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 & Legs

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

Wedgiez Phase 1 Metcon

B

10 Single Arm DB Rows per side (use a weight that you can do 15 reps with) 15 Pushups or Incline Push-ups (wrist elevation is optional) 25 Wedgiez Squats Perform 3 rounds as fast as possible Take rest breaks when needed.

C1

Poliquin Step Up

2 x 15

C2

Lateral Split Squat With Plate Press

2 x 20

C3

Tall Kneeling Single Arm Press

2 x 12

D1

Wedgiez Goblet Calf Raise

2 x 25

D2

Wall Tib Raise

2 x 30

E1

Wedgiez Calf Stretch

1 x 60

E2

Wedgiez Wrist Stretch

1 x 60

Friday
P1w1: Cardio, Arms & Abs

A

Cardio

1 x 30:00

B

10 Minute Core Conditioning Class

1 x 1

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

Saturday
10 Min Stretching Class (Optional)

A

10 Min Flex. Class

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.

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You are 90 days away from a new you.

In 90 days, knee pain will be a thing of the past. You will be able to squat deeper & lift more weight. You will no longer be limited to the sidelines during your weekend activities. Are you ready to be bulletproof?

Get Bulletproof Your Knees In 90 Days
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Bulletproof Your Knees In 90 Days