Instagram story viewer> @instituteofstrengthtraining> Posts

IOST | Institute of Strength Training

@instituteofstrengthtraining

34

posts

8.4K

followers

2

following

Founded by Dr.Stefi Cohen @steficohen
Rehab + Training Plans @loadbyiost
Break past the $10k/month revenue ceiling with Injury Programming
↓ Apply

POSTS STORIES REELS TAGGED

Download All

I got you bestie! Swipe to see what I would recommendMost people think low back soreness means your back is “weak”, but it might actually be the opposite. See our bodies default to whatever is less costly. So if the glutes are weaker (they are the main hip extensors), there’s an increase reliance on the back as extensors. A good place to start is strengthening the glutes, or at the very least learning how to use them during a deadlift. BUT you can’t do that if you’re starting in a position that mechanically DISadvantages the glutes (pelvic tilt, stuck in extension for example)These drills are awesome because they cue and strengthen specific positions all at the same time Give it a shot and comment SKOOL If you want in to my community. I go live every single week@instituteofstrengthtraining by @instituteofstrengthtraining

4k

226

8 days ago

You asked I delivered. This is how you bench 225lbs SAFELY. Fully mapped progression. COMMENT “SKOOL” IF YOU WANT ME TO GIVE YOU PERSONAL COACHING FEEDBACK. I GO LIVE EVERY. SINGLE. WEEK. Only $29 per mo—> there’s also a bunch of mini courses and awesome people in it. See you there. Price goes up to $59 Aug 1st. by @instituteofstrengthtraining

23k

634

8 days ago

Swipe for a FREE return to pulling progression 👈🏻@instituteofstrengthtraining -> full educational curriculum here by @instituteofstrengthtraining

2k

96

14 days ago

If you coach people and are struggling to answer these questions, you are slacking badly. I teach trainers what weekend certs don’t. I even teach therapists what physical therapy school doesn’t. You won’t find a more complete curriculum out there. I promise you that. @instituteofstrengthtraining Can you answer these questions below?!?Name the rotator cuffs. Tell me where they originate and insert into. What their action is. What their functional roles is. Tell me what the best way to train them is and why.What is a bi articular muscle? Why is it relevant?What’s the action of the hamstring?What’s its function in gait? In running? In sport? by @instituteofstrengthtraining

717

6

14 days ago

Find an alternative that lets you keep moving 🤞I fixed my back pain and got stronger than I was at 25. Every week I coach a small group live on Skool. DM me “strong” and I’ll send deetsFull certification program @instituteofstrengthtraining by @instituteofstrengthtraining

1k

19

15 days ago

Reverse uno that bish. Send me a DM with the word “READY” to apply to become one of my students @instituteofstrengthtraining I teach you everything from anatomy, physiology and biomechanics to programming and periodization for strength, hypertrophy and injury management + everything in between. by @instituteofstrengthtraining

17k

469

18 days ago

Everything is workaroundable when you know your stuff.Here’s an example of how I’d organize training into phases for someone dealing with knee pain during squats.The goal isn’t to stop training.It’s to find what they can tolerate now, keep building strength around it, and progressively increase their capacity until squatting feels good again.IF YOU WANT TO LEARN HOW TO WRITE INJURY PROGRAMS CLICK THE LINK IN MY BIO OR SEND ME A DM WITH THE WORD “READY” by @instituteofstrengthtraining

-1

40

18 days ago

SHOULDER PAIN -> save for laterLosen -> expand range -> control -> strengthenSame framework, many applications. I teach trainers and coaches how to use strength training for injury programming @instituteofstrengthtraining APPLY to become one of my students Behind the neck pulls and presses are amazing at restoring overhead motion Some Serratus control in quadruped Arm bar and presses for rotation and stability My favorite reverse t spine crunches Special guest appearance Miss Mia by @instituteofstrengthtraining

9k

78

20 days ago

A “neck hump” is usually a combination of forward head position, increased upper thoracic rounding, and the way soft tissue sits over that transition point.Basically, your relatively mobile neck transitions into your stiffer thoracic spine, and when the head drifts forward and the upper back rounds, that junction becomes more prominent, creating the appearance of a bump or hump.Swipe to see what my recommendation is 👈And if you like this kind of stuff you can apply for my student mentorship and certification @instituteofstrengthtraining T spine and lat mobility drill to start. Get like 30 reps hereProne passive neck extension - relax into the position for 1-2 mins then do the activations with your armsPush the floor away while keeping your shoulder away from your earsChin tucks. You can also do holds for time 1-2 mins. These feel goodMy favorite- reverse thoracic crunches. The key is to fully let your shoulder blades go forward on the down part and then lead with the elbows up to fire up the lower traps and rhomboids by @instituteofstrengthtraining

2k

25

22 days ago

A BETTER WAY TO STRETCH your hamstrings in just THREE STEPSFirst- increase the range by using ASSISTANCE. Really open up and find more motionIf you want to learn Injury Programming for pain free strength training that lasts APPLY to my mentorship certification program @instituteofstrengthtraining THE LINK IS IN MY BIOTHEN we ACTIVELY move through the new found rangeIf you want to learn Injury Programming for pain free strength training that lasts APPLY to my mentorship certification program @instituteofstrengthtraining THE LINK IS IN MY BIOLAST we add resistance to LOCK in that range If you want to learn Injury Programming for pain free strength training that lasts APPLY to my mentorship certification program @instituteofstrengthtraining THE LINK IS IN MY BIO by @instituteofstrengthtraining

3k

25

24 days ago

Do not progressive overload until you can:1) access the position the movement demands 2) control through the full range 3) master the skill consistentlyThere is no point in overloading a movement you don’t own. Put in the time to build a strong foundation. Then own the movement through its full range. Then add load. If you’re a coach, trainer, therapist wanting to learn how to utilize principles of strength training for injury programming and management click the link in my bio @instituteofstrengthtraining by @instituteofstrengthtraining

5k

301

25 days ago

Shoulder pain isn’t always a shoulder problem.The front of your shoulder is where the pain shows up, but it’s rarely the only thing contributing to it.If your shoulder blade doesn’t move well, your upper back is stiff, or the muscles around your shoulder aren’t doing their job, the tissues at the front of the shoulder often end up taking more stress than they were designed to handle.That’s why this sequence isn’t just a random list of exercises.We start by calming down the muscles around the shoulder blade to reduce unnecessary guarding.Then we improve movement through the thoracic spine so the shoulder blade has a better foundation to move on.Next come isometrics. They’re a great way to load painful tissues because they let you build strength without forcing the joint through an irritating range of motion.Then we progress into movements like screwdrivers and armbars to improve motor control. You need your brain to be able to own those positions.Finally, we strengthen everything around the shoulder. The rotator cuff, delts, lats, pecs, and the muscles that control the shoulder blade all work together. A resilient shoulder isn’t built by chasing the painful spot. It’s built by improving the entire system. Save this for the next time your shoulder starts acting up I teach trainers and coaches how to use strength training for Injury Programming to get people stronger without pain —> only @instituteofstrengthtraining by @instituteofstrengthtraining

2k

28

a month ago