The McGill Big 3 (How to do it correctly)

The McGill Big 3

1️⃣ Side Plank - Ensure that your elbow is underneath the shoulder. Squeeze the glutes and drive the hips away from the floor. There should be a straight line from the shoulders to the ankles. Hold for 10-20 seconds and breathe normally. Switch sides. Repeat 1-2 more sets.

2️⃣ Bird Dogs - Start in quadruped (all 4's) with hands under the shoulders and knees under the hips. Inhale and lightly brace your abdominals. Perform a row on one side to engage the Lat while sliding the opposite foot back behind you. Simultaneously squeeze the glute to lift the leg and punch the arm forward with a clenched fist. The arm/hand and leg should not raise past the height of the hips. Hold this position anywhere from 3-10 seconds. Perform 3-5 reps and switch sides. Repeat 1-2 more sets.

3️⃣ McGill Curl-Up - Lay flat on the floor. Bring one knee into a bent position while keeping the other straight out in front of you. Take the hand on the side of the straight leg and slide it under your lower back to prevent it from flattening against the floor. Take the other hand apply light pressure into your stomach, resist by bracing your abdominals and slowly raise your head and shoulders off the floor, hold for 5-10 seconds and return to the starting position. Breathe during the hold while maintaining tension. It's key that the low back maintains contact with the hand under it and the neck stays as neutral as possible. Perform 5-10 reps and switch sides.

This is a fantastic warm-up for anyone especially those experiencing back pain.

#core #corestrength #McgillBig3 #sideplank #birddog #curlup #backpain #prehab

[mistadreadman]

What are the recommended reps and seconds for the moves?

[stanokrejnus]

Hi, is there a reason why in third exercise is only one knee up? Not both or switching from one to another?