💥Signature Pain-Free Performance Leg Day💥
Heavy squats, stretchy RDLs, soul crushing split squats and high rep quad isolation to finish off your legs in under 60 mins.
1A. Back Squat 5x5/4/3/2/1
1B. Single Leg Adductor Stretch 5x30s
2. Banded Kettlebell Romanian Deadlifts 3x8
3. Dumbbell Split Squats 3x12
4. Leg Extensions 2x25
Power. Strength. Hypertrophy. Mobility. Conditioning…
All perfectly blended into ONE program to build muscle, burn fat, get strong and most importantly achieve health+longevity.
👉Comment SIGNATURE for a link to the full program
Dr. John Rusin
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Train Pain-Free with Dr. John Rusin inside his all new Unbreakable Training App becomeunbreakable.com
Dr. John Rusin is a sports performance specialist and injury prevention expert that has coached some of the world’s most elite athletes including multiple Olympic gold medalists, NFL & MLB All-Star performers, and professional athletes from 11 different sports. Dr. Rusin has also managed some of the most successful barbell sport athletes in the world including world record holding powerlifters, Cr
08/28/2026
Humans were designed to move like this…
We call it the 6x6 protocol, and there are 2 key components.
First, training ALL 6 foundational human movement patterns:
1️⃣Squat
2️⃣Hinge
3️⃣Lunge
4️⃣Push
5️⃣Pull
6️⃣Carry
Then, challenge the patterns with different training stimulus with the 6 physical characteristics for health & performance:
1️⃣Power
2️⃣Strength
3️⃣Hypertrophy
4️⃣Conditioning
5️⃣Mobility
6️⃣Athleticism
Together, you have created the most complete and well rounded human movement system on earth capable of being strong, resilient and high performing for a lifetime.
Start training like a HUMAN, you’ll feel the difference.
08/27/2026
You can’t go wrong training these GOAT exercises, no matter your goals, injury history or limitations...
Want the perfect program that trains all 10 of these exercises to build muscle, get lean and stay healthy and functional?
The exact program that I train on to be at my best every day?
👉Comment SIGNATURE and I’ll send you the link
Welcome to my brand new Signature Pain-Free Performance program designed to make gains across the board while feeling and functioning your best in the gym and out.
Now live inside of the Unbreakable Training App…
08/26/2026
📈Lifetime pull up PR achieved this week…
Yes 152.5 pounds strapped to your waist and doing a neutral grip pull up with it was (in my mind) pretty damn impressive.
But doing it at almost 40 without the aid of TRT, peptides or aggressive supplement stacks was even more eye opening.
This PR was fueled on sustainable nutrition, smart recovery AND the most effective programming I’ve ever written.
👉Comment SIGNATURE for a link to the exact program
08/25/2026
How do you grip your face pulls?
For a majority of people, types of shoulder pain presentations and personal training goals, the overhand is a superior setup:
✅Better muscular activation and targeting
✅Increased rotator cuff contribution
✅Stronger position with increased load capacity
✅Safer more centrated shoulder position
NOTE: the only time I do the “traditional” underhand grip face pull to a big externally rotated “it’s good” field goal post is in more isolated rehab with little to no load (or with bands)…
Big thanks to the world’s strongest powerlifter and all around freak athlete John Haack for executing this like properly a boss
08/24/2026
Do MORE than just “the basics” with bells…
For far too long, kettlebell purists have been gatekeeping the real functional capabilities of this ultimate training tool.
👉Comment FKT and I’ll send the link to our NEW functional kettlebell training program featuring swing, clean, sn**ch, press, step AND twist unconventional progressions
Repeating regurgitated cookie cutter one size fits all exercises with arbitrary constraints and standards that are not only sinisterly boring, but brutally basic (and ineffective)
Here are the 6 kettlebell fundamentals you need to master:
1️⃣Swing
2️⃣Clean
3️⃣Snatch
4️⃣Press
5️⃣Step
6️⃣Twist
It’s time to evolve past the basics, and embrace functionality.
Follow along Pain-Free Performance LEG DAY workout…
Simple but sinister 60min leg day perfect for pushing deadlift PRs, mobilizing your hips, spine friendly squatting, novelty in walking lunges and a prehab pump on the dump to end it all.
1A. Trap Bar Deadlift 5x5/4/3/2/1
1B. 45-Deg Hip Flexor Stretch 5x30s
2. Frog Squats 3x8 (alt Hack Squat)
3. Non-Alternating Walking Lunges 3x12
4. Hip Thrusts 2x25 (any variation)
👉Comment SIGNATURE for a link to the complete program
My Signature Pain-Free Performance program inside of the Unbreakable Training app follows my legendary 6x6 protocol.
✅Trains 6 foundational movement patterns for health
✅Trains 6 mandatory physical characteristics for longevity
💥GOAL: build muscle, burn fat, gain mobility, STAY healthy
Each training day blends power, strength, hypertrophy, mobility
And of course it’s complete with prehab protocols for stubborn shoulders, locked up hips and chronically achy lower backs.
Take your training to entirely new heights with the best programming on the market backed by sustainable nutrition tools, programs, plans and protocols AND coaching support.
New training cycle starts MONDAY with a functional strength and hyperteophy focus to make September 1st the new January first for people who need to restart & reset this fall.
💪Use code SIGNATURE at checkout to save 17% at checkout
And if you’re having any doubts whether my Signature Pain-Free Performance programming can work for you? Remember this is the exact program that I follow to stay strong, lean and healthy year round. I expect the best, and so do you.
See you inside, time to rebuild your body and health together.
08/22/2026
Do THIS for better recovery between sets…
Strategic rest periods are great, as long as you utilize an effective breathing strategy to reduce heart rate, respiratory rate and other vital metrics to also be as efficient as possible.
Like this 4/4/4/4 tactical box breathing method for recovery:
4️⃣second inhale in
4️⃣second hold at the top
4️⃣second exhale out
4️⃣second hold at the bottom
NOTE: do this from a relaxed seated position arms supported
A few round of box breathing will significantly enhance recovery. And have you in your next set ready to go in no time.
If you find yourself “needing” to rest 5+ minutes between sets, start focusing on the box breath to enhance efficiency, and also consider some cardio/conditioning to get in shape.
Sweet spot for almost every exercise is 1-3 minutes, tops.
08/21/2026
The fitness industry has confused novelty with effectiveness.
If an exercise looks different, feels harder, or gets more views, we assume it must be better.
It isn’t.
The best training isn’t about constantly finding new ways to challenge your body.
It’s about finding the right ways to challenge it.
✅Build strength.
✅Build muscle.
✅Improve mobility.
✅Develop conditioning.
✅Move better.
✅Create resilience.
And most importantly, get better without breaking yourself down in the process.
Because training shouldn’t just make you better at training.
It should make you healthier, more capable, and harder to break outside the gym.
That’s what functional training should actually mean.
Not random exercises that look “functional.”
Training with a purpose AND a long-term outcome.
Social media rewards what gets attention.
Your body rewards what gets results.
Train for the life you want to live, not the algorithm you’re trying to impress.
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1509 Emil St
Madison, WI
53713