Mari Dutra / Personal Trainer

Dynamic and integrated glute training improves much more than muscle activation.
It challenges coordination, pelvic control, rotation, and force transfer across the entire system.

But integration alone isn’t enough!

➡️ The body only moves efficiently if each link is strong enough to handle load ⬅️

🔑🧠Train movement through strength, not instead of it!

Good thoracic mobility improves movement efficiency, rotation capacity, force transfer, and power production
… BUT the thoracic spine is not supposed to be only “mobile.”
It needs to be mobile and strong enough to control that range dynamically
PROGRESS IT
LOAD IT
MAKE IT DYNAMIC
MAKE IT POWERFUL

Fast force transfer changes everything!
Acceleration, deceleration, direction change, power expression.
🧠💪Train your body to produce force fast, and control it even faster

The days you missed don’t define you. The consistency you built does 😉
Dear May, welcome!!!!!

Some days it’s not your body that gets you there…
it’s your inner strength pushing you through 😅🫠

I often hear people say they hate planks…
I can say, if you think planks are just about core… you’re missing the point!

Planks are a closed-chain position ⛓️, which means your body is working as a system, not in isolation ( I know, I say this a thousand times…)
In this position, your shoulders are not just “holding” you. They’re learning to stabilize through joint compression and co-contraction, with strong contribution from the rotator cuff and scapular stabilizers.

At the same time, your core is not just “on”.
It’s transferring force between upper and lower body, exactly what we need in real movement.

And it doesn’t stop there…

Glutes, lats, shoulders ECERYTHING is connected to create full-body tension and control. This is what builds functional stiffness, essential for running, changing direction, and producing force efficiently.

👉 Planks are not about abs.They’re about control, stability, and connection.
(Safe to say I love planks!)