- Following 1.8K
- Followers 14.4K
- Engagement 1.26%
- Avg likes 190
- Avg comments 12
About Vancouver Strength🇨🇦Mobility
Vancouver Strength🇨🇦Mobility (@adairtrainer) is an Athlete creator on Instagram. The account has 14,359 followers and 1,102 published posts. Recent posts average 190 likes and 12 comments, an engagement rate of 1.26%.
With 14.4K followers, Vancouver Strength🇨🇦Mobility is a micro creator by the common 10,000 to 100,000 definition. Vancouver Strength🇨🇦Mobility follows 1,838 accounts, so the audience is roughly 7.8 times the size of the list followed. Vancouver Strength🇨🇦Mobility carries Instagram's verified badge and is set up as an Instagram business account. Flinque files Vancouver Strength🇨🇦Mobility under a single category, Athlete.
The Instagram bio for Vancouver Strength🇨🇦Mobility runs to 18 words across 8 lines. The bio mentions @thebarvancouver_. The latest activity Flinque has on record for Vancouver Strength🇨🇦Mobility dates from November 2025.
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1,102 Posts
All 10 recent posts Flinque holds for Vancouver Strength🇨🇦Mobility are videos. Vancouver Strength🇨🇦Mobility has built a substantial archive of 1,102 posts. Against the audience, that is roughly 13 followers for each post published. Vancouver Strength🇨🇦Mobility also keeps 23 story highlights on the profile. All 10 carry captions, averaging 159 words each. The captions are written mainly in English. Words that recur across them include control, approach, movement, other and tension. The captions tag #medical, #doctor, #fitness, #calisthenics and #gains.
The best way to save time and prioritize what YOU need is to fully assess your joints/movement. Finding your individual limitations or weak areas that need improvement.
Once you find areas that could use improvement development a specific approach with the outcome of making your weak links stronger..
The other issue with mobility work is most people mindlessly go through drills only thinking about it as a “warm up”…
The intention should be to improve tissue quality by using intensity and intension on every drill we do, maximizing the benefits from the drill and save time doing things we don’t need to do!
👉Full video on YouTube (link in bio)
📽️
#medical #doctor #fitness #calisthenics #gains
Seated hip flexion is a great drill when done with intension and intensity.
The main goal here is to isolate your end range hip flexion while already in a flexed hip position. This places emphasis mainly on your rectus femoris the only one of your quads that’s a hip flexor and knee extensor.
✅❌
Don’t make this common mistake of moving without intention, by using momentum instead of mechanical tension.
Slow down your reps and build control through your full range.
Also be aware of your pelvic orientation, don’t go into any extremes of pelvic tilt as it will change the outcome of this drill.
Think about the same focus when training, he’s not swinging weights around using momentum ❌ he’s deliberately using a controlled tempo to maximize muscle recruitment and minimize compensation/momentum from other areas.
Have that same focus with all your mobility work! Keep intensity high to not just “warm up” but to actually improve tissue quality!” ✅ For more of an individual approach with more more details send me a DM 🙋🏻♂️
We went through a few sessions of practice and she unlocked it, so far I’ve coached 6 different people how to perform the underhand muscle up 💪🏽
It’s not the bench press that’s directly causing your pain.. it’s the health and function of the joints involved along with your poor technique that’s causing pain.
Here is a very simplified and generalized break down how I’m able to bench pain free even after so many injuries to my shoulders (not related to lifting)
1️⃣ Make sure your grip is even and bar placement is in the meaty part of your palm, slightly push up on the bar to drive your back into the bench so when you slide back you can “wedge” the bar out of the rack. This will also make the weight feel lighter on the unrack when done correctly.
2️⃣Lift your hips up to place as much pressure on your upper back/traps, this will also help you angle the force from your leg drive into the bench VS pushing back making you slide off the bench. 👆🏽This could be a whole other video
3️⃣As you slide back to get eyes roughly under the bar focus on pulling your shoulders to your hips, this will help with overall stability and control of the bar. You will “break the bar” but at the shoulders not at the hands.
4️⃣After creating tension keeping pressure on your upper back pull the bar out of the rack, keeping your hips slightly off the bench. When the bar is lined up over your shoulder drop your hips but keep your rib cage as high as possible.
(Don’t focus on cranking your lower back think ribs to the sky)
5️⃣ when the bar settles breathe into the chest to try and get another inch or 2 of chest lift then pull the bar down to your chest under control. Making sure you don’t over press on the way up, the cue to push yourself back through the bench VS pushing the bar up tends to help.
—————————————-
Normally coaching this set up would take minimum 10-15min+ to actually teach someone properly, this is a very condensed version for 30 seconds!
So for more of a personalized approach or to learn other set ups to see what works best for you send me a DM 🫡
Aka Controlled Articular Rotations
These are not the same as random leg swings or hip circles while your whole body performs a TikTok dance ❌… these are controlled with intention and intensity to improve your hip capsule both mechanically and neurologically!
🔑One important key point these are classified as an open chain hip mobility drill, it’s also very beneficial to perform closed chain movements. This is where you can move the pelvis around the femur VS femur around the pelvis 🔑 I have a few those on my page already!
1️⃣Fix your body to something stable then generate full body tension, localize the effort and movement into the hip you’re working on without moving any other joints to the best of your ability.
2️⃣Start in external rotation + adduction keeping your knee bent at 90 degrees..move up into flexion➡️abduction➡️Internal rotation then hip extension. The most important aspect of this is CONTROL 🔑
3️⃣keep hips/shoulders square, ribs on top of pelvis with the intention for all the movement coming from the working hip and nowhere else.
A few common compensations are…
-the pelvis dumping or rotating
-extending the spine on hip extension
-supporting leg bending/relaxing
-rib flare or upper body swaying
🔑 Your goal isn’t to do it “perfect” it’s to have minimal compensations and work on improving it over time 🔑 still working on mine to this day but noticed a huge improvement already!
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Your hip is a rotational based joint and over time we can lose the ability to rotate or move into certain positions.
A lack of rotation in the hip means the joints either above or below that joint have to take up the slack for your hip. For example, a lot of common issues with your low back or knee could be related to lack or rotation in your hip. The key is to go slow and CONTROL every inch of range you have and even slower in areas you feel “sticky” to gain access to that tissue and expand new range.
Each rep should take roughly 15-20 seconds to complete.
Winner: Wider grip + external rotation version ✅
🤔Why:
1️⃣ The horizontal resistance forces your scapula to resist anterior tipping as the humeral head tries to pull it forward. Having the scapula tilt anteriorly will have a negative impact on the lower traps/serratus and is a main contributor to anterior shoulder pain or discomfort.
2️⃣ It reinforces scapulothoracic stability, teaching your lower trap/serratus combo to hold the scapula in a posteriorly tilted, externally rotated position under load. A position that is often not trained as much as it should be to help with overall shoulder health and function.
3️⃣ It’s still a great exercise for hypertrophy at the same time keeping your shoulders healthy, for longevity in lifting and movement it’s a far superior option than the traditional face pull. It will also eliminate forearm and bicep compensations due to the modified grip 🔑
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If the Goal Is purely Rear Delt Hypertrophy (aesthetics):
Winner: Traditional rope face pull (narrower grip, less external rotation)
🤔Why:
1️⃣Rear delts are shoulder horizontal abductors and assist in ER but their biggest hypertrophy driver is horizontal abduction under load, not the rotation part. To keep as much mechanical tension on the rear delts try to limit ER but remember that’s also a huge component of healthy shoulders.
2️⃣ The shorter and stiff rope makes it easier to add higher loads to the rear delts, that also comes at a cost of higher chance of compensatory patterns. Having the forearms, biceps and upper traps take over is something to look out for.
3️⃣When you externally rotate and elevate the arms, you start sharing the load with rotator cuff and lower traps, slightly reducing direct rear-delt mechanical tension.
Sorry for the click bait but there is actually no “better” or best” option it comes down to what each individual needs. I would highly recommend incorporating both variations into your training as they both have benefits. I’m personally a bit more in favour of the first one due to the greater benefits to joint health 🔑 want an individual approach? DM me for more info!
Vancouver Strength🇨🇦Mobility's engagement
Vancouver Strength🇨🇦Mobility's engagement rate on Instagram is 1.26%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 79 followers. An average post collects 190 likes and 12 comments, close to 16 likes for each comment.
Engagement rate
1.26%
- Avg likes
- 190
- Avg comments
- 12
- Interactions : followers
- 1 : 79
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These answers about Vancouver Strength🇨🇦Mobility are generated from the Instagram profile data Flinque holds for the account.
Who is Vancouver Strength🇨🇦Mobility?
Vancouver Strength🇨🇦Mobility (@adairtrainer) is an Athlete creator on Instagram. Vancouver Strength🇨🇦Mobility carries Instagram's verified badge and is set up as an Instagram business account. The Instagram bio for Vancouver Strength🇨🇦Mobility runs to 18 words across 8 lines.
How many followers does Vancouver Strength🇨🇦Mobility have?
Vancouver Strength🇨🇦Mobility has 14,359 followers on Instagram (14.4K). Vancouver Strength🇨🇦Mobility follows 1,838 accounts, so the audience is roughly 7.8 times the size of the list followed. Vancouver Strength🇨🇦Mobility has built a substantial archive of 1,102 posts.
What is Vancouver Strength🇨🇦Mobility's engagement rate?
Vancouver Strength🇨🇦Mobility's engagement rate on Instagram is 1.26%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 79 followers. An average post collects 190 likes and 12 comments, close to 16 likes for each comment.
What does Vancouver Strength🇨🇦Mobility post about on Instagram?
Flinque files Vancouver Strength🇨🇦Mobility under a single category, Athlete. All 10 recent posts Flinque holds for Vancouver Strength🇨🇦Mobility are videos. The 10 recent Instagram captions Flinque holds for Vancouver Strength🇨🇦Mobility repeatedly use the words control, approach, movement, other and tension. Vancouver Strength🇨🇦Mobility's captions carry hashtags such as #medical, #doctor and #fitness. Vancouver Strength🇨🇦Mobility writes those captions mainly in English. Vancouver Strength🇨🇦Mobility keeps 23 story highlights, which open with a free Flinque account.
How do I contact Vancouver Strength🇨🇦Mobility for a collaboration?
Vancouver Strength🇨🇦Mobility's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. The account is registered as an Instagram business account. Brands with a free Flinque account can shortlist Vancouver Strength🇨🇦Mobility and use Flinque's outreach tools wherever a contact route is on file.
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Vancouver Strength🇨🇦Mobility's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Vancouver Strength🇨🇦Mobility.