SquatWedgiez

Functional Fitness, Functional Training
Coach
Erik Rokisky

3 lifting days + 2 cardio days + 1 stretching day

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
P1w1: Squat & Pull

Conditioning

A

Wedgiez Lower Basics Prep

Bike, Elliptical, Rower 3-5 minutes 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

Lateral Shuffle Repeats

2 x 3

C1

Wedgiez Goblet Squat

10, 10, _

C2

Lat Pulldown

10, 10, _

D1

Rotated Iso Split Squat

2 x 30

D2

Single Arm DB Floor Press

2 x 15

D3

Foam Roller ISO Hip Bridge

2 x 30

D4

Reaching Heel Taps

2 x 16

E1

Downward Dog

1 x 60

E2

Hip Flexor Stretch

1 x 60

Monday
P1w1: Cardio & Abs

A

Cardio

1 x 30:00

B

10 Minute Core Conditioning Class

1 x 1

Tuesday
P1w1: Upper & Glutes

Prep

A

Rounded Shoulder Warm-Up

Side Lying T-Spine Rotation 6e Short Lever Side Plank W/ Rotation 6e (inhale through the nose and exhale through the mouth softly for 3-5s every rep) Alt. Supermans 5e (hold each one for 2s and exhale) Groiner w/ Overhead Reach 5e

B1

Half Kneeling Med Ball Chest Pass

2 x 8

B2

Tall Kneeling Med Ball Dribbles

2 x 20

C1

Hooklying Dumbbell Bench Press

10, 10, _

C2

Single Arm DB Bench Row

10, 10, _

D1

Tall Kneeling Single Arm Press

2 x 15

D2

90-90 Dumbbell Pullover

2 x 12

D3

Short Lever KB Pull Through

2 x 12

D4

Wedgiez Iso Single leg Glute Bridge

2 x 45

E

Downward Dog

1 x 60

Wednesday
P1w1: Cardio, Arms, Shins, Calves, & Abs

A

Cardio

10 x 1:00

B1

Chest Supported T Raise

2 x 15

B2

90-90 Dumbbell Skullcrusher

2 x 15

B3

Incline Bench Alternating Bicep Curl

2 x 16

B4

Wedgiez Shin Raise

2 x 25

B5

Toes Elevated Seated DB Calf Raise

2 x 25

Thursday
P1w1: Metcon & Legs

Conditioning

A

Wedgiez Lower Basics Prep

Bike, Elliptical, Rower 3-5 minutes 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

Conditioning

B

RDL, Push, Lunge Metcon lvl 1

5 backward broad jumps 10 DB RDLs 15 Incline or Regular Pushups 20 Walking Lunges (10 per leg) Perform 3 rounds for time, but don't rush. Focus on technique.

C1

Lateral Split Squat With Plate Press

2 x 20

C2

Poliquin Step Up

2 x 15

C3

Single Leg Bench Curl

2 x 10

C4

Short Lever Side Plank

2 x 30

D1

Wedgiez Calf Stretch

1 x 60

D2

Wedgiez Wrist Stretch

1 x 60

Friday
Walking
Saturday
10 Min Stretching Class (Optional)

A

10 Min Flex. Class

Bulletproof Your Back & Knees in 90 Days (Gym Edition)