Bulletproof Your Knees In 90 Days (DBs & Barbells)
SquatWedgiez
General Fitness, Functional Training, Strength & ConditioningBulletproof 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.
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
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
Hip Flexor Stretch
1 x 60
F2
Downward Dog
1 x 60
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
Toes Elevated Seated DB 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
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
A
10 Min Flex. Class
Erik Rokisky
10 years of 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.
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 (DBs & Barbells)
