Pain-Free Squat Day Workout (Functional Hypertrophy) + Upper Body with Lala Duncan

Join Dr. John Rusin at the elitefts compound for his signature pain-free performance training day inside the Unbreakable app, built to boost squat strength, muscle, and durability without beating up your joints. While Dr. Rusin runs the lower-body squat emphasis session, Lala Duncan trains upper body on the same Functional Hypertrophy Training program, showing how to pair strength work with smart volume. Expect pro coaching on primers, main KPI lifts, functional hypertrophy finishers, and recovery so you can train hard, stay healthy, and keep progressing.

John Rusin will be on Table Talk January 6th, 2026!

TIMESTAMPS:
Lower :
00:44 - Frog Pumps
02:20 - Front Squats
04:22 - Step Down Forward Lunge
06:29 - Machine Squat
09:03 - Lying Hamstring Curl
10:48 - Lateral Lunge/Curtsey Lunge

Upper:
01:49 - Face Pulls
03:54 - Low Incline Dumbbell Press
05:50 - Close Grip Flat Bench
08:07 - Deficit Push Up
10:06 - Inverted Row
12:01 - Single Arm Row/Chin Up
13:00- Bicep Curls/Tricep Pressdown

Become an elitefts channel member for early access to Dave Tate's Table Talk podcast and other perks. ➡️@eliteftsofficial

Support Dave Tate’s Table Talk:

FULL Crew Access - https://www.elitefts.com/join-the-crew
Limited Edition Apparel - https://www.elitefts.com/shop/apparel...
Programs & More - https://www.elitefts.com/shop/dave-ta...
TYAO Application - https://www.elitefts.com/dave-tate-s-...


Best-selling elitefts Products:
Pro Resistance Training Bands: https://www.elitefts.com/shop/bands.html
Specialty Barbells: https://www.elitefts.com/shop/bars-we...
Wraps, Straps, Sleeves: https://www.elitefts.com/shop/power-g...

Sponsors:

Get an extra 10% OFF at elitefts (CODE: TABLE TALK): https://www.elitefts.com/

Get 10% OFF Your Next Marek Health Labs (CODE: TABLETALK): https://marekhealth.com/tabletalk

Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors: http://www.drinklmnt.com/tabletalk

Support Massenomics! https://www.massenomics.com/

Save 20% on monthly, yearly, or lifetime MASS Research Review (CODE ELITEFTS20): https://massresearchreview.com/

Get 10% OFF RP Hypertrophy App (CODE: TABLE TALK)
https://rpstrength.com/pages/hypertro...