A book and an e-reader tablet displaying the cover of a fitness guide titled 'BULLETPROOF BACK & KNEES | 90 DAYS'. The cover has a dark gray textured background with white text and graphic elements, and a photo of a man squatting in a gym.

BulletProof Your Back & Knees 90-Day Program | SquatWedgiez

$79.99 $99.00
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A book and an e-reader tablet displaying the cover of a fitness guide titled 'BULLETPROOF BACK & KNEES | 90 DAYS'. The cover has a dark gray textured background with white text and graphic elements, and a photo of a man squatting in a gym.
  • A book and an e-reader tablet displaying the cover of a fitness guide titled 'BULLETPROOF BACK & KNEES | 90 DAYS'. The cover has a dark gray textured background with white text and graphic elements, and a photo of a man squatting in a gym.
  • A smartphone shown on a white background with a bright yellow side panel containing the text 'NO WATCH? NO PROBLEM! TrainHeroic allows you to track your workouts easily with their built in timers.' The phone screen displays fitness timers and workout tracking icons.
  • A smartphone app interface shown on a black phone mockup, displaying workout tracking with text such as 'SPREADSHEETS ARE SO 1990' and a workout plan labeled 'Wedgiet BB Pause Back Squat.' The left side has a bright yellow background with black text, while the phone occupies the right side against a white background.
  • A promotional graphic for a fitness app or video tutorial, showing a smartphone screen with exercise video thumbnails such as split squat jump, KB swing, kettlebell swing technique, and speed skater. Large text on a bright yellow background reads 'LEARN PROPER TECHNIQUE' and 'Every exercise comes with its own video tutorial performed by a certified personal trainer.
  • A promotional graphic showing a smartphone mockup with a dark messaging screen next to a bright yellow text panel that reads, 'YOU WILL NEVER FEEL LOST' and additional copy about keeping in touch with a coach through a built-in Messenger feature.
  • A smartphone mockup on a white background with a bright yellow sidebar. The phone screen shows a fitness app with workout lists and a blue circular button.
BulletProof Your Back & Knees 90-Day Program | SquatWedgiez

BulletProof Your Back & Knees 90-Day Program | SquatWedgiez

Learn proper exercise form with video tutorials for every movement

$79.99 $99.00

Why we Chose this for Training

Building strength and mobility takes consistency, not just another piece of equipment. We chose this structured 90-day program because it provides a framework for approaching movement progressively, helping participants turn individual exercises into a more deliberate training routine.

BEST FOR

Structured Training

TRAINING TYPE

90-Day Program

TNW PILLAR

TRAIN

About the Equipment

Build a stronger, more resilient body with BulletProof Your Back & Knees In 90 Days, a structured training program designed to strengthen the muscles and movement patterns that support your knees, hips, back and core.

Created by SquatWedgiez founder Erik Rokisky, the program combines progressive strength training, cardiovascular conditioning, core work and dedicated mobility sessions into a practical 90-day plan. Rather than relying on isolated corrective exercises, the program takes a full-body approach to building strength and improving the way you move.

The purchase actually includes two different 90-day programs, giving you a total of 24 weeks of programming. One version is designed around equipment typically available in a commercial gym, including barbells, cable towers and resistance machines. The second uses a more streamlined setup featuring squat wedges or slant boards, dumbbells and barbells.

Each week combines three total-body strength workouts, two cardio and core workouts, and a weekly stretching routine, creating a balanced approach to strength, conditioning and mobility. The Gym Edition, for example, follows a six-session weekly structure with three lifting days, two cardio-focused days and one stretching day.

The program is delivered directly through the TrainHeroic app, so your workouts, exercise demonstrations and training history travel with you. Each prescribed movement includes a video tutorial, while built-in workout tracking allows you to record sets and reps, monitor rest periods and follow your progression from your phone.

You'll also have access to in-app messaging and the SquatWedgiez training community, along with coaching from Erik Rokisky.

Whether your goal is to squat with greater confidence, build stronger legs and core, improve overall fitness or stay capable for the activities you enjoy, BulletProof Your Back & Knees provides a structured roadmap rather than leaving you to piece together individual exercises on your own.
Features & Specifications

90-day program

Structured training format

Focus on back- and knee-related movement

Designed to support consistent exercise habits

Refer to the supplier for the complete curriculum, equipment requirements and access details.
How to Use

What You Get

  • Two complete 90-day training programs
  • 24 weeks of workouts
  • TrainHeroic training app access
  • 3 total-body workouts
  • 2 cardio & core workouts
  • Weekly stretching routine
  • Video tutorials demonstrating exercise technique
  • Sets and reps tracking
  • Built-in rest and interval timers
  • In-app messaging
  • Access to the training community
  • Coaching from SquatWedgiez founder Erik Rokisky

Program Options

Commercial Gym Program

Designed around equipment including barbells, cable towers and resistance-training machines.

SquatWedgiez Program

Designed around squat wedges/slant boards, dumbbells and barbells.

How It Works

After purchasing, your training program is delivered through the TrainHeroic app, where you can access and log your workouts from your phone.

Follow the scheduled strength, conditioning and mobility sessions throughout the 90-day program. Each exercise includes a video demonstration so you can review technique before beginning.

As you train, use the app to:

  • Record your sets and repetitions
  • Follow exercise demonstration videos
  • Track completed workouts
  • Monitor rest periods and interval circuits
  • Message your coach and other members
  • Follow your training schedule wherever you are

Consistency and appropriate progression are important. Choose loads and exercise variations suitable for your current ability and don't train through sharp or worsening pain. Anyone dealing with an existing back or knee injury should seek appropriate medical or rehabilitation guidance before beginning a new exercise program.

Continue Exploring
A promotional graphic for a fitness app or video tutorial, showing a smartphone screen with exercise video thumbnails such as split squat jump, KB swing, kettlebell swing technique, and speed skater. Large text on a bright yellow background reads 'LEARN PROPER TECHNIQUE' and 'Every exercise comes with its own video tutorial performed by a certified personal trainer.

Two different 90-day programs

Created by SquatWedgiez founder Erik Rokisky, the program combines progressive strength training, cardiovascular conditioning, core work and dedicated mobility sessions into a practical 90-day plan. Rather than relying on isolated corrective exercises, the program takes a full-body approach to building strength and improving the way you move.

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