SquatWedgiez

Train Against Gravity

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

We 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
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Direct Access to An Experienced Coach
Erik Rokisky has been helping clients get back to health for the last 10 years. You gain direct access to his knowledge and experience. Gone are the days of training alone and being clueless in the gym. He will be there to answer your questions and to keep you on track.
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Train With Confidence
Every exercise comes with a video tutorial so you never feel lost in the gym.
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$1 Per Day
You gain access to an experienced coach, a training app, and an empowering community for only $1 a day.
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Be A Part Of The Team
When you are low on motivation or energy, the community will be there to pick you up, pushing you to be your best.
Features
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Access to Erik Rokisky
I'll coach you through each training phase, giving you all the info you need to get the results you deserve.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
I have filmed every exercise so you know exactly how to perform each movement.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your highest potential
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bench // Squat Wedges
Recommended
Adjustable Bench // Barbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
C2P3W3: Glutes, Hip Flexors, & Thighs

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

Monday
15 Min Mobility/ Recovery Class (optional)

A

15 Min Hip Mobility

Tuesday
C2P3w3: Chest, Back, Arms

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

Wednesday
Walking
Thursday
C2P3w3: Glutes, Hams, Calves

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

Friday
C2P3W3: Cardio, Arms, Abs

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

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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A Strong Community Holds You Accountable

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

Start My 7-Day Free Trial
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FAQs
How long is each workout?
Each workout is 45-60 minutes long
What if I don't have a piece of equipment?
Your coach will give you a different exercise to perform
Is it really only $10 a month?
Yes! With the current economy, we wanted to make the program as affordable as possible.
Can I join whenever?
Yes, you have the option to start from the beginning or join in with the rest of the team.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SquatWedgiez
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SquatWedgiez
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SquatWedgiez
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