McGill 3

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Group coaching routine:

After 1st SQ warmup, 10-20 breaths (approx 10-20sec) of Curl Ups, twice per leg (2x left and 2x right)

After 2nd SQ warmup, 10-20 breaths (approx 10-20sec) of Curl Ups, twice per leg (2x left and 2x right)

Do less breaths if struggling (eg 5-10) or more breaths (15-20) if comfortable.

Regression (easier) = NA

Progression (harder) = Slightly elevate your flat leg off the floor to further increase instability & challenge. 

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After 1st BP warmup, 10-20 breaths (approx 10-20sec) of Side Planks, twice per side (2x left and 2x right)

After 2nd BP warmup, 10-20 breaths (approx 10-20sec) of Side Planks, twice per side (2x left and 2x right)

Do less breaths if struggling (eg 5-10) or more breaths (15-20) if comfortable.

Regression (easier) = Keep your knees on the floor

Progression (harder) = Slightly elevate your top leg off your bottom leg to further increase instability & challenge.

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After 1st DL warmup, 10-20 breaths (approx 10-20sec) of Bird Dogs, twice per side (2x left and 2x right)

​After 1st DL warmup, 10-20 breaths (approx 10-20sec) of Bird Dogs, twice per side (2x left and 2x right)

Do less breaths if struggling (eg 5-10) or more breaths (15-20) if comfortable.

Regression (easier) = NA

Progression (harder) = NA

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Full details:

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Read: https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

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Watch: https://youtu.be/2_e4I-brfqs?si=GwurhKpY9oHHHpwS