Dr. Stefanie Cohen, DPT ( @steficohen ) Instagram Profile

steficohen

Dr. Stefanie Cohen, DPT

Venezolana
22x All Time World Records
@hybridperformancemethod
@animalpak
Workouts & Nutrition below

  • 3.2k posts
  • 607.6k followers
  • 186 following

Dr. Stefanie Cohen, DPT Profile Information

  • An easy way to begin transitioning from maintenance to deficit without having to strictly track, is to cut your portion sizes. Half a beer, half cup of rice, skip deserts on most days (I have a sweet tooth and have a pastry from Starbucks almost every day), no sugar in your coffee, skim milk instead of cream. All of those small decisions add up to a significant amount of calories. Once I begin losing weight, I begin tracking again to have an objective measure to follow daily and can manipulate variables easier moving forward.
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1-on-1 nutrition coaching available on @hybridperformancemethod
  • An easy way to begin transitioning from maintenance to deficit without having to strictly track, is to cut your portion sizes. Half a beer, half cup of rice, skip deserts on most days (I have a sweet tooth and have a pastry from Starbucks almost every day), no sugar in your coffee, skim milk instead of cream. All of those small decisions add up to a significant amount of calories. Once I begin losing weight, I begin tracking again to have an objective measure to follow daily and can manipulate variables easier moving forward.
    .
    1-on-1 nutrition coaching available on @hybridperformancemethod
  •  33,839  285  19 hours ago

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  • When people notice you’ve been working out. Well yes, in fact I have.
  • When people notice you’ve been working out. Well yes, in fact I have.
  •  14,159  71  23 hours ago
  • Imagine this, a day dedicated entirely to the knee #kneeday. No heavy loading, just light, full range of motion, mindful contractions, and a focus on all things knee. I know a lot of you don’t like this machine because it’s not #functional or because many fitness gurus have told you it’s “dangerous”. The dangers of this movement are like any other- what is your injury history and what is your level of preparation to perform said movement.
.
Here’s the real deal, as far as effectiveness of this movement, it will probably won’t directly add kilos to your total, but it can serve a purpose if and when used in the right situation. I’ve found it to be a great exercise to decrease quad/patellar tendinitis when done at a moderate speed with an isometric hold at the top even after the toughest days of my prep- this is in line with recent studies that recommend this exercise to increase tendon load tolerance.
.
KEEP IN MIND THAT one exercise is not necessarily “better” than another and which exercise you chose is not as important as load management as this appears to be the conditional variable as far as tendinopathies go. If the goal is to increase the tendons adaptability to specific weights slash tolerance to load, then that tendon needs to be loaded based on individual tolerance and that load needs to be progressed in a logical fashion. whatdayasay? #kneeday rules or what @the_muscle_doc
  • Imagine this, a day dedicated entirely to the knee #kneeday. No heavy loading, just light, full range of motion, mindful contractions, and a focus on all things knee. I know a lot of you don’t like this machine because it’s not #functional or because many fitness gurus have told you it’s “dangerous”. The dangers of this movement are like any other- what is your injury history and what is your level of preparation to perform said movement.
    .
    Here’s the real deal, as far as effectiveness of this movement, it will probably won’t directly add kilos to your total, but it can serve a purpose if and when used in the right situation. I’ve found it to be a great exercise to decrease quad/patellar tendinitis when done at a moderate speed with an isometric hold at the top even after the toughest days of my prep- this is in line with recent studies that recommend this exercise to increase tendon load tolerance.
    .
    KEEP IN MIND THAT one exercise is not necessarily “better” than another and which exercise you chose is not as important as load management as this appears to be the conditional variable as far as tendinopathies go. If the goal is to increase the tendons adaptability to specific weights slash tolerance to load, then that tendon needs to be loaded based on individual tolerance and that load needs to be progressed in a logical fashion. whatdayasay? #kneeday rules or what @the_muscle_doc
  •  27,750  405  22 May, 2019

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  • The Squat is the cornerstone of any strength program. If you want to get strong and are not barbell squatting regularly with challenging weight, then you might as well just go home and pick up finger painting.
.
You ever want to move real weight? Like three, four, maybe even five plates for reps? We can help. Hybrid Squat Protocol is designed to turn your legs into the powerhouses they're meant to be, improve mental toughness, and correct imbalance at the same time, while keeping in mind the most important factor for continuous progress- longevity.
.
What are you waiting for, sign up and use the squat rack for something other than curls. Link in Bio!
@hybridperformancemethod
  • The Squat is the cornerstone of any strength program. If you want to get strong and are not barbell squatting regularly with challenging weight, then you might as well just go home and pick up finger painting.
    .
    You ever want to move real weight? Like three, four, maybe even five plates for reps? We can help. Hybrid Squat Protocol is designed to turn your legs into the powerhouses they're meant to be, improve mental toughness, and correct imbalance at the same time, while keeping in mind the most important factor for continuous progress- longevity.
    .
    What are you waiting for, sign up and use the squat rack for something other than curls. Link in Bio!
    @hybridperformancemethod
  •  23,641  236  22 May, 2019
  • Every day is leg day.
Spell QUADS in five consecutive uninterrupted comments for a chance to win some Hybrid swaaaag ✊🏼
  • Every day is leg day.
    Spell QUADS in five consecutive uninterrupted comments for a chance to win some Hybrid swaaaag ✊🏼
  •  46,160  10,436  22 May, 2019
  • I don’t think I’ve ever been as excited about anything as I was about getting a flip for the first time 😂 and about beating @Hayden.bowe on a bet we had about who can stick a flip first.  Listen with soundsss, Tom edited in the Venezuelan anthem. Also go watch the full video on @jujimufu & @tomrboyden’s YT
  • I don’t think I’ve ever been as excited about anything as I was about getting a flip for the first time 😂 and about beating @Hayden.bowe on a bet we had about who can stick a flip first. Listen with soundsss, Tom edited in the Venezuelan anthem. Also go watch the full video on @jujimufu & @tomrboyden’s YT
  •  32,606  368  21 May, 2019

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  • For years I was subjected to the merciless opinion of those who stopped and stared. Fairness. Ugliness. Always making a point to make it known. From the outside some see nothing more than an egotistical freak. Others see a mountain reaching for the sky. As I stood under that hot bright light, in front of a million eyes, I was neither a monster nor a mountain. I now see a woman who strives valiantly. I was a youth in search of her road. I’ve since found that road, and I’ve used those opinions as pavement leaving my face marred by dust and sweat, a mask only those who know what matters most can see past #suckthismarrow
  • For years I was subjected to the merciless opinion of those who stopped and stared. Fairness. Ugliness. Always making a point to make it known. From the outside some see nothing more than an egotistical freak. Others see a mountain reaching for the sky. As I stood under that hot bright light, in front of a million eyes, I was neither a monster nor a mountain. I now see a woman who strives valiantly. I was a youth in search of her road. I’ve since found that road, and I’ve used those opinions as pavement leaving my face marred by dust and sweat, a mask only those who know what matters most can see past #suckthismarrow
  •  30,691  205  21 May, 2019
  • 102kg/225lbs x 5
Zercher, you’re a mad man. A fitness scientist. The man with a bicep pain plan.
  • 102kg/225lbs x 5
    Zercher, you’re a mad man. A fitness scientist. The man with a bicep pain plan.
  •  19,504  262  21 May, 2019
  • Off to Cali (ColOMbia with an O) with my main squeeze @hayden.bowe
  • Off to Cali (ColOMbia with an O) with my main squeeze @hayden.bowe
  •  16,417  97  20 May, 2019
  • Full upper body workout from today, from the fun to the not so fun stuff. The beginning of a training cycle is arguably the most difficult, not only are you not at peak shape but you’re reminded of all the things you’ll have to work on and fix in order to get better as the block progresses.
.
Bench up to 3 x 3 at 98kg/216lbs
Pull overs 4 x 8
Chest supported rows with pause 4 x 6-8
Single arm press 4 x 10
Slow hammer curls 3 x 10
Suitcase carry 5 x 60yd
.
The highlights and top sets are cool but that’s just the tip of the iceberg. I’ll be documenting my entire prep leading into boss of bosses, including the good and the bad. Make sure you turn notifications on if you want to be kept in the loopty doop.
.
@hybridperformancemethod
@ghoststrongequipment
  • Full upper body workout from today, from the fun to the not so fun stuff. The beginning of a training cycle is arguably the most difficult, not only are you not at peak shape but you’re reminded of all the things you’ll have to work on and fix in order to get better as the block progresses.
    .
    Bench up to 3 x 3 at 98kg/216lbs
    Pull overs 4 x 8
    Chest supported rows with pause 4 x 6-8
    Single arm press 4 x 10
    Slow hammer curls 3 x 10
    Suitcase carry 5 x 60yd
    .
    The highlights and top sets are cool but that’s just the tip of the iceberg. I’ll be documenting my entire prep leading into boss of bosses, including the good and the bad. Make sure you turn notifications on if you want to be kept in the loopty doop.
    .
    @hybridperformancemethod
    @ghoststrongequipment
  •  21,344  141  19 May, 2019
  • HOW SHOULD YOU KEEP YOUR BACK WHEN DOING SQUATS?
.
When it comes to squatting, it is preferably to keep your lower back “Neutral” and not rotated (anteriorly or posteriorly). This can be easily explained with the “Bucket Analogy”.
.
Think about your pelvis as a bucket full of water. The idea is that you want to keep the water inside and NOT let it leak forward or backwards.
If you excessively arch your back (anterior pelvic tilt) it might be more difficult for you to achieve proper depth, and you might lose tension at the bottom of the squat.
.
If you excessively bend your lower back (posterior pelvic tilt) you won’t be creating enough tension to begin with from your erectors. The water in the bucket will leak backwards. ❌
-
Keeping the bucket neutral, therefore not letting the water leak out - or maybe just a liiiittle forward depending on the squatting style you’re using (I know low bar squatters will spam the comment section) - will make your squatting more efficient and allow you to move more and more weight ✅
-
🔥TAG somebody who needs to save his/her lower back when squatting!
By: @pheasyque
  • HOW SHOULD YOU KEEP YOUR BACK WHEN DOING SQUATS?
    .
    When it comes to squatting, it is preferably to keep your lower back “Neutral” and not rotated (anteriorly or posteriorly). This can be easily explained with the “Bucket Analogy”.
    .
    Think about your pelvis as a bucket full of water. The idea is that you want to keep the water inside and NOT let it leak forward or backwards.
    If you excessively arch your back (anterior pelvic tilt) it might be more difficult for you to achieve proper depth, and you might lose tension at the bottom of the squat.
    .
    If you excessively bend your lower back (posterior pelvic tilt) you won’t be creating enough tension to begin with from your erectors. The water in the bucket will leak backwards. ❌
    -
    Keeping the bucket neutral, therefore not letting the water leak out - or maybe just a liiiittle forward depending on the squatting style you’re using (I know low bar squatters will spam the comment section) - will make your squatting more efficient and allow you to move more and more weight ✅
    -
    🔥TAG somebody who needs to save his/her lower back when squatting!
    By: @pheasyque
  •  23,281  348  19 May, 2019
  • The next generation of females is going to be freaking epic. Addy @addybirdlifts tagged me on this picture of her 5th grade school project, which was about researching and making a presentation on someone they look up to and wanted to be like. Makes all the struggles, shortcomings, and challenges worth it to prove that the limit does not exist. Thank you Addy, keep being AWESOME.
  • The next generation of females is going to be freaking epic. Addy @addybirdlifts tagged me on this picture of her 5th grade school project, which was about researching and making a presentation on someone they look up to and wanted to be like. Makes all the struggles, shortcomings, and challenges worth it to prove that the limit does not exist. Thank you Addy, keep being AWESOME.
  •  38,763  613  18 May, 2019