SquatWedgiez
SquatWedgiez
General Fitness, Functional Fitness, Strength & ConditioningWe have taken the latest scientific research and under the bar experience to give you the tools to make knee pain a thing of the past. You won't find gimmicks or made up exercises that are done for "the gram" that do nothing for your knee health. Every exercise we prescibe will help take your fitness to the next level.
If you want to be able to squat deeply, play pickup basketball, get back to running or just play with your kid, then you want to be a part of the Bulletproof Your Knees Program.
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
Conditioning
A
Phase 3 Wedgiez Prep
Cardio 3 mins Foam Roller Iso Hip Lift 30s Single Leg Rock & Roll 5e Arm Bar Leg Raise Combo 5 bent & 5 straight Downward Dog Toes Touch 5e Wedgiez Pause Goble Squat 5 (2 sec hold at bottom)
B1
Box Jump
3 x 5
B2
1/2 Kneeling Lateral DB Scoop
3 x 8
C1
Wedgiez BB Pause Back Squat
7, 6, 5, 4
C2
90-90 Hip Transition
4 x 10
D1
Assisted Heel Elevated Split Squat
3 x 10
D2
Single Leg Foam Roller Iso Hip Lift
3 x 30
D3
Seated Single Leg Hip Flexor Lifts
3 x 15
E
Bench Reverse Crunch
3 x 12
F1
Downward Dog
1 x 60
F2
Hip Flexor Stretch
1 x 60
A
15 Min Hip Mobility
Conditioning
A
Wedgiez Upper Body Prep
Cardio 3-5 mins Wedgiez Deep Squat Lat Stretch 30s Wrist Elevated Table Hold 30s Groiner 5 per side Downward Dog Toe Touch 8 Inch Worm to Pushup 5
B1
B-Stance Overhead Med Ball Slam
3 x 5
B2
Supine Med Ball Chest Pass
3 x 8
C1
Low Incline DB Bench Press
7, 6, 5
C2
Chin Up
D1
Chest Supported Alternating DB Row
3 x 16
D2
Hooklying DB Bench Fly
3 x 10
D3
Tall Kneeling Single Arm Press
3 x 10
E
2-Way Ab Wheel Rollout
3 x 10
F
Downward Dog
1 x 60
Conditioning
A
Phase 3 Wedgiez Prep
Cardio 3 mins Foam Roller Iso Hip Lift 30s Single Leg Rock & Roll 5e Arm Bar Leg Raise Combo 5 bent & 5 straight Downward Dog Toes Touch 5e Wedgiez Pause Goble Squat 5 (2 sec hold at bottom)
B
2 to 1 Broad Jump
3 x 6
C
BB RDL
7, 6, 5, 4
D1
Suitcase Lateral Lunge
3 x 10
D2
Wedgiez Single Leg Hip Thrust
3 x 10
E1
Nordic Leg Curl Hold
3 x 30
E2
Toes Elevated Single Leg DB Calf Raise
3 x 12
E3
Loaded Shin Raise
3 x 12
F1
Wedgiez Calf Stretch
1 x 60
F2
Wedgiez Wrist Stretch
1 x 60
A
12 Mins Hips & Abs (intermediate)
1 x 1
Conditioning
B
Plyo Cond. Circuit lvl 3
Split Squat Jumps Med Ball Slams High Knees KB Swings Speed Skater Repeat 3-4x Perform 30s of each move followed by a 30s break. Rest 1 min after each round
C1
Dumbbell Skullcrusher With Feet Up
3 x 12
C2
Seated 45 Degree DB Shoulder Raise
3 x 12
C3
DB Bicep Curl
3 x 12
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.
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. We will give you the guide, but you have to be willing to put in the wor
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SquatWedgiez
SquatWedgiez
SquatWedgiez
