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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33 Cents A Day
You gain access to an experienced coach, training app, and an empowering community for only 33 cents 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
P1w3: 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

Forward & Back Pogo Hops

3 x 20

B2

Seal Jack

3 x 20

C1

Wedgiez Goblet Squat

10, 10, _

C2

Chest Supported 45 Degree DB Row

10, 10, _

D1

Single Leg Bench Curl

3 x 15

D2

Rotated Iso Split Squat

3 x 45

D3

Single Arm DB Floor Press

3 x 15

E

Reaching Dead Bug

3 x 16

F1

Downward Dog

1 x 60

F2

Hip Flexor Stretch

1 x 60

Monday
Walking
Tuesday
P1w3: 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

3 x 20

B2

Lateral Line Hops

3 x 20

C1

Dumbbell Floor Press

10, 10, _

C2

DB RDL

10, 10, _

D1

Foam Roller ISO Hip Bridge

3 x 45

D2

90-90 Dumbbell Pullover

3 x 12

D3

Wedgiez Single Leg Hip Thrust

3 x 15

E

Bear Hold

3 x 45

F1

Downward Dog

1 x 60

F2

Hip Flexor Stretch

1 x 60

Wednesday
Walking
Thursday
P1w3: 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 4 rounds as fast as possible Take rest breaks when needed.

C1

Poliquin Step Up

3 x 15

C2

Lateral Split Squat With Plate Press

3 x 20

C3

Tall Kneeling Single Arm Press

3 x 12

D1

Toes Elevated Seated DB Calf Raise

3 x 25

D2

Wall Tib Raise

3 x 30

E1

Wedgiez Calf Stretch

1 x 60

E2

Wedgiez Wrist Stretch

1 x 60

Friday
P1w3: 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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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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