Dr Rusin – Foundation of FHT


Dr Rusin – Foundation of FHT

Dr Rusin – Foundation of FHT


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For the first time ever, I’m releasing the exact program I’ve used to successfully bring my clients back from the brink. Back to the body they were proud of, back to the gym, and back to feeling like themselves: It’s called Foundations.

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Dr Rusin – Foundation of FHT


The 9-week training restart program, that’s helped thousands of people get back on track, build muscle, lose fat, and feel better than they did at their peak.

What if you could feel, look, and perform better than you did in college — before jobs, kids, grad school, and injuries started taking their toll on your body?

What if you could make more progress in the next 9 weeks than you have in the past 9 months—and do it by training only 3x per week?

What if instead of waiting to “start over” again next Monday (or next year), you could start making progress today?

For the first time ever, I’m releasing the exact program I’ve used to successfully bring my clients back from the brink. Back to the body they were proud of, back to the gym, and back to feeling like themselves: It’s called Foundations.

Foundations was designed specifically for people who have taken a break from training, and want to restart. It’s for people who want to gain muscle, lose fat, and build strength—while learning how to master the foundational movement patterns that will keep their body bulletproof for life.

This is a full-body training program that will make you sweat and work, just like you did before life got in the way.

You’ll be cursing Dr. John during your workout, but you’ll find you recover quickly and finish your workouts feeling strong and accomplished. (Instead of feeling like your joints hurt and you got the crap kicked out of you.)

With Foundations, you’re ensuring your best body is still ahead of you.


Even if you’ve been injured before.


Even if it’s been awhile since you were in the gym.


Even if you’re still working around annoying aches and pains.

No more stalled progress. No more “winging it at the gym”. No more waiting for everything to be perfect to make progress.

Everyone needs a reset sometimes.
Here’s how to do it:

If you’ve fallen off the wagon, don’t worry. You’re in good company. EVERYONE has setbacks that jeopardize their health and fitness.

It could be long work-hours at a new high-stress job. Or maybe a new baby. Or an old injury flaring up.

Oftentimes, it’s a combination of those factors stacked on top of one another…and we get buried underneath and lose all our progress.

It’s not fun…but it’s not a death wish either.

Over the past 10+ years, I’ve worked with everyone from desk jockey’s to Olympians, and I can tell you this: At some point in their lives, they need a “reset”. A reset that will get them back in the gym and back to moving consistently without pain.

That’s when they call me.

” At age 58, I’m still able to bench and military press hard on a consistent basis without pain and I’m convinced that the warmup drill from FHT is a big reason why.”

Charles Staley, Legendary Strength Coach

“For over 6 years I suffered from a shoulder injury that prevented me from going even remotely heavy. In a matter of weeks, utilising Dr. Rusin’s recommendations I was able to get back to pressing without pain.”

Christian Thibaudeau, Strength Coach, Founder of thibarmy.com

“With FHT I put on pounds of muscle, improved my strength (even on lifts I didn’t do during the phases) and most importantly – I did it all with no pain.”

Luka Hocevar, Owner, Vigor Ground Performance

They know that 9 weeks on my program is a surefire way to get back into training without getting hurt, to start lifting without fear of setbacks, and to make gains faster than before.

You see, I’ve spent the past decade working with athletes at all stages. And after rigorous testing, I found that many of my clients weren’t ready for a hardcore program yet.

They had fallen out of a routine, and every attempt to restart failed.

So I’ve spent years developing and testing a proven system to help you get back to gaining muscle and strength— whether it’s been a few months (or a few years) since you’ve been in the gym.

And now, for the first time ever, I’m making that system available to you.

The fitness expert other fitness experts

come to for help.

Hi, I’m Dr. John Rusin.

I’ve built the reputation of being the strength and performance coach that other fitness experts come to for help. Especially when they’re hurting and can’t perform the way they used to.

Most programs assume people are in perfect condition before they start. But I know most people have been coached improperly or have something to work around.

So the way I approach things is different: My programs are reverse-engineered to keep clients from getting hurt AND to maximize their strength and performance.

You see, most other experts fall into one of two camps:

  • Strength coaches who are great at helping people get stronger—but don’t understand how to coach movement and keep people pain-free.
  • Physical therapists who are great at keeping people healthy—but don’t understand how to help people build muscle or increase strength.

I believe both of these extremes are wrong. They each have short-term benefits, but neither create athletes that are strong and resilient for the long term. That’s why I pride myself on being both a strength coach AND a doctor of physical therapy.

My programs are built so that you get stronger, without getting hurt (or hurt again).

Why do we have such a hard time getting back in shape?

So many of my clients come to me with their heads hanging low. “I used to be an athlete”, “I used to go to the gym 5x a week”. And over and over again, they want to know one simple thing: Why does every attempt I make to restart fail?

It’s a great question. And after working with thousands of clients, there are three main reasons I see people get stuck.

Reason #1 for why we get stuck:

We think recovery means “do nothing”.

How often do we tell ourselves that we’re “letting our shoulder, hips, or back heal”—even when it’s been weeks or months since we were injured?

As a Physical Therapist, it upsets me to know that a lot of my “colleagues” are to blame for this. PT’s with little to no exercise experience try to treat complex problems by essentially ignoring them—and telling their clients to rest and wait for the injury to heal.

Sure, these PT’s may give their clients a few small little exercises to help…but that’s usually where they stop. After the first few sessions, the client may have less pain, but they have ZERO idea what to do next. When can they start working out again? What kind of exercises should they avoid? How can they get back on the wagon?

This way of doing things is BROKEN. I’m often left trying to re-educate my clients on why “doing nothing” or avoiding a movement pattern all together might help them feel better in the short-term, but will only make things worse in the long-term.

Here’s what most PT’s won’t tell you: “Rest” is only important when you are truly dealing with a serious injury… broken bones, torn muscles, debilitating pain, you get the idea.

After that, you know what injuries need? Blood flow, movement, and practice.

Which is why it kills me when a months or even years after an injury, my clients feel nervous to work out again. Whatever injury you have now, it will only get worse if you continue to “rest” it forever. It will never get better.

Training, when done properly, always improves injuries. ALWAYS.

Reason #2 for why we get stuck:

We follow the same program that worked before
…that also left us injured.

The second reason we get stuck is we know exactly how we got in shape in the past, and we tell ourselves “all I need to do, is what I did before”.

But the problem is the training that got you here—got you here.

It wasn’t just life that knocked us off the wagon, it was the style of training, the exercises, the amount of time and energy we dedicated to it. It was those exercises and that “all or nothing” mentality that left us injured, immobile, and burned-out.

If we want to restart and succeed, we have to do something differently:

  • We need exercises that are built to make our bodies stronger without sacrificing our joints

  • We need a program to follow, that allows us to see our progress.

  • We need a coach in our corner, to check our blind-spots and help us not to make the same mistakes over and over again.

If we want a different result, we have to do something differently.

Reason #3 for why we get stuck:

We try to do way too much—and set ourselves up to fail.

When most of my clients felt at their peak, they were training 5, 6, or 7 times per week. They were also in college, with a lot of extra time, and a lot faster metabolism.

When I ask what they’ve tried to get back in shape, almost all of them have tried going from nothing or minimal training, back to a 5 or 7 day a week workout program.

Guess how often they succeed? Never.

But when I ask them “Why don’t you try training just 3x per week?”, the response is always the same:

“I don’t know if I can get back in shape with just 3x per week”.

I’m here to tell you that you can.

It’s possible to work out less than we used to and get in better shape than before—without getting hurt.

Here’s everything you get with the

Foundations Training program.

9 weeks of effective, intelligent, joint-healthy workouts to help you move like an expert athlete, gain muscle, and lose fat.

Based on my hybrid training model and the most advanced research in the industry. Designed specifically to get you results in every indicator or health (strength, muscle, mobility, AND conditioning)—without getting hurt.

A step-by-step plan

that lays out exactly what to do in the gym based on your goals. Never wing it or wonder if you’re making progress again.

The 5 rule nutrition program – that yields incredible results.

The key to success is to keep things simple. No macronutrient profiles, no fasting — just the 5 basic rules that yield the fastest and most dramatic results, with the smallest amount of effort.

Cardio programming for strong people.

Optional cardio days allow you to get leaner—without losing muscle.

Video Demonstrations of EVERY exercise:

Over 65 instructional videos showing exactly how to perform each exercise. (Most programs expect you to already know how to do each exercise. Not here. I want you to know exactly what to do so you never get hurt.)

Instant coaching cues:

I’ve included detailed descriptions of each exercise that you can take to the gym with you. (You’ll get the exact cues a personal coach would give you.)

For a limited time: you’ll get DIRECT ACCESS TO MY COACHING STAFF & MYSELF.

Look, we all know that a program is only as good as it is for YOUR goals and YOUR unique body and history. Most programs give you exercises and expect that 100% of them will work for you (and if not, too bad). Foundations is different.

You’ll be able to ask questions and get feedback directly from myself or my highly experienced staff, and from over a thousand people who have done the Foundations program, too.

You’ll get get coaching on your form, feedback on how to tailor the program to your unique body and history, and accountability.

And this community isn’t like any other you’ve been a part of.

Your questions will be answered daily (usually within hours or minutes) and the community is there to help too.

And the people who do Foundations are unlike any others — almost 50% of the people in the community are strength-coaches and fitness experts themselves.

So you’ll have access to not just the full Dr. John Rusin team, but some of the other top coaches in the industry.

… that’s something you won’t get anywhere else without paying hundreds or even thousands of dollars.

Your PT, your doctor, or your coach are only there when you’re in the gym. But I know that it’s the other 23 hours a day, seven days a week when questions pop-up and you need a coach.

My team and I along with the community will be here.

This type of coaching and access is unparalleled at this price point, and it’s not something we’ll be able to offer for forever. At some point, we won’t be able to keep up with new people joining the community and we’ll have to shut this offer down.

Get Dr Rusin – Foundation of FHT at the Course Farm

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What people are saying about Foundations

“Just finished Foundations today! Really happy with my results so far”

“At 46 I’m hands down in the best shape of my life. I feel amazing. I went from 230 lbs in mid February to 203 today. I’ve gained muscle and lost fat every month along the way. This program is amazing!”

“Foundations has been huge for me.”

“Foundations has very quickly solved a nagging shoulder issue.”

“After a really bad back injury, John’s intelligent programming had me back deadlifting in 9wks. I can’t recommend this program enough.”

“Foundations is going GREAT!”

“Now I can do pretty much all exercises pain free.”

Is Foundations right for me?

You’ll almost never hear someone in my industry say this: My training programs aren’t appropriate for everyone.

In fact, for years I’ve told people NOT to buy my programs because they had been out of the gym for a while, and I knew that the programs were too demanding and the exercises inappropriate for people who are looking to get back into to training.

And there are hundreds of Instagram “fitness experts” out there who will sell a program to anyone who wants one — but I’m not interested in selling a program that won’t get you the results you need.

So who is Foundations for—and who is it not for?The Foundations training program is right for you if:

✓ You’ve been out of the gym for a while (or you need to de-load)

Whether you’re a total beginner, or it’s just been a few months (or years) since you’ve done lifting — this program was built for people who need to re-build their foundational movements and strength.

✓ You want to get back to the basics and focus on mastering your movement
Even if you’ve been lifting for years, maybe you’ve noticed your form slipping (or maybe you’re just starting and want to make sure you don’t get hurt). If you want to learn how to move like an athlete, and do it without getting hurt — this program is for you.

✓ You’re still working with annoying aches and pains
I’ve specifically designed this program for people who can’t deadlift, squat, and/or press without pain. This program will give you foundational exercises to build on (and access to me for alternative exercises if you need them). Even if you have an old annoying injury (and the go-ahead from your doctor) this program will still work for you. I believe the focus of training programs should be teaching you how to train to get results—without getting hurt again.

The Foundations training program is NOT right for you if:

✘ You’re looking for a quick-fix or a silver bullet—without putting in the work.
When my clients get results, they tell their family and friends, and more people find out about this approach to training. So it’s crucial to me and my business that you get results. This program will give you a body that looks and moves like never before — but only if you put in the work. Don’t buy this program if you’re looking to just collect another training program.

✘ You’ve been recently injured, you’re still bleeding, in a cast, or bedridden.
Many of my clients have had nagging old injuries and still gotten incredible results by doing the Foundations program (with the OK from their doctor or physio, of course). That said, if you’re in a cast, if you’re still doing Physical Therapy, if you’re currently bleeding and haven’t gotten the okay from your doctor, please don’t do the program. Remember, rest is okay if you’ve been seriously injured and have no other option. If you want something to look forward to when you’re healed and have the go-ahead, that’s just fine.

“I feel like I have found the perfect program for what I need. The prehab work has been very effective, especially for me coming off rotator cuff surgery.”

“Foundations has been awesome for me”

“Fantastic place to start!”

“It is definitely the best program I’ve ever done.”

Frequently Asked Questions:

I can only work out certain days / number of times per week. Will this work for me?
I like to play basketball / compete in Jiu Jitsu / run / do other activities. Will this program allow me to continue doing that? Will it help or hurt my other activities?
Can I do this from home? What equipment do I need to follow the program?
How much experience do I need to do Foundations?
Can I modify the program if there’s a specific exercise I can’t due to injury, equipment limitations, or something else?
Is this a physical or digital product?

Where will your body be 9 weeks from now?

Whenever a new client comes into my gym and tries to decide if coaching is right for them, I like to ask them one simple question: If the next two months are anything like the last two months, what does your future look like?

If we want the results to be different, we have to do something differently.

To work with my staff and I directly for two months costs my personal training clients over $3,000. A two-month program written by me alone can cost upwards of $1,500… but I don’t just want to work with elite athletes. I want to help the people who have the most to gain from my 10+ years of research and gym tested methods…

… I want to help YOU gain muscle and strength.

… I want to help YOU overcome old injuries and annoying pain so you can enjoy more of your life.

… I want to help YOU feel that fire you used to feel for training and crushing weights in the gym.

That’s why I’m offering my 9-week Foundations program—along with direct access to my full staff and myself, plus the FHT Family community

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