Dr. John Rusin

Partial range of motion move at BEST…

But there’s a simple, easy and effective fix for improving split squat setups that maximizes muscle, strength & mobility gains.

👉Slightly elevate the front foot on a plate (or box)

This allows the split squat to be trained at a full and complete range of motion with full knee and hip flexion PLUS the back knee not hitting the ground before limiting range and strength.

✅A slight elevation of 1-3 inches will be perfect to max ROM

And did I mention that this front foot elevated split squat will actually hammer the glutes more (you’ll feel it instantly)…

More glutes means stronger, more stable and bigger bumps🍑

Before you STOP deadlifting, read this…

The deadlift is NOT an inherently dangerous exercise. But it is an advanced movement that requires a non cookie cutter one size fits all approach if you want to deadlift heavy SAFELY.

Here are the 3 upgrades you need right away to prevent injury:

1️⃣Choose the right stance for YOU

I recommend hybrid stance which is wider than conventional (not now as wide as sumo) with hands inside of knees. This allows more knee bend, helps maintain neutral spine position.

2️⃣Customize your authentic range of motion

Not everyone needs to pull a bar from the ground at 8.75 inches. Matter of fact, 90% of people can’t even hinge down to a bar at that height with neutral spine mechanics. Elevate the bar up on blocks or in a power rack to make more accessible.

3️⃣Program properly (stop ego deadlifting)

The safest and most effective rep range for dead’s is 3-8. It’s NOT maxing out every session, and not higher reps where your form falters and your spine buckles. Train hard, go heavy but remember your breathing and brace protect your lower back.

💥And if all of these upgrades fail? Deadlift out of the trap bar

The addition of BANDS is a game changer…

Want more glute gains that don’t require heavier weights?
Here’s how to setup the banded kettlebell RDL properly:

1️⃣stand on a long circular resistance band under feet
2️⃣feed hands through each side of band, place on wrists
3️⃣grab onto 2 kettlebells (or dumbbells) with bands on wrists
4️⃣execute RDLs pushing hips back on a neutral spine hinging
5️⃣big stretch at the bottom, flex glutes hard into band at top

What makes this movement special is banded accommodating resistance that allows deep stretched ROM at the bottom of the RDL and max tension/glute recruitment at the top lockout.

Best trained 8-25 reps. You’ll feel the difference…

Coaches are NOT glorified rep counters…

They are dynamic real time problem solvers for clients who need support and guidance to achieve results in a smarter more sustainable way they weren’t able to do on their own.

And the clients in the most need AND the most urgency?
(Also happen to be the clients with the most money and trust)

✅Older adults (40-60 is the new sweet spot)
✅Chronic pain, injuries and movement limitations
✅Focused on health and longevity goals
💥Have failed with generic fitness and personal trainers

These clients are the future of the fitness industry.

But only coaches with the education, skill sets and systems can best manage this client from falling through the cracks.

That’s where Pain-Free Performances comes in…

A complete coaching operating system to best manage clients in pain, with injuries or movement limitations. To not only get them health and out of pain, but restore lifelong function.

Since 2018 I’ve proudly certified over 20,000 specialty coaches in this lane as the gold standard pain-free system.

These coaches are doing deep life changing work for clients who truly need it. Making a huge impact on health+longevity.

And they also earn 3-5x more than the average CPT…

Want to learn more about the PPSC and determine if it’s a fit to up level your education, your impact and your career?

👉Comment PPSC and I’ll personally reach out to you

The WRONG client is cheap, flakey and superficial…

The RIGHT client values your expertise, pays what you’re worth, is loyal AND consistent. And they stay with you for life.

This client is NOT young, healthy and aesthetics driven.

This client is older, has money, has urgency AND a real need. A need to get out of pain, restore health and chase longevity.

Only problem? Almost no coaches are prepared to work with this speciality client who is the future of personal training.

That’s why I’m running a FREE training unpacking my entire Pain-Free Performance training system to best manage clients in pain, with old injuries or movement deficits to get them out of pain, return to performance and ultimately achieve longevity.

👉Comment MASTERCLASS and I’ll send the registration link

Is the trap bar deadlift better than the barbell?

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.