McGill 3

McGill Back Big 3 for Core Stability

Group coaching McGill Big 3 Core Stability routine:

SQ - Curl Ups

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

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

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

Regression (easier) = Bend both knees, have both feet flat on the floor and avoid lifting the head.

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

BP - Side Planks

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

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

Do fewer breaths if struggling (eg 5-10) or more breaths (10-20) 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.

DL - Bird Dogs

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

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

Regression (easier) = From all fours, extend just one arm or one leg at a time to build coordination and control.

Progression (harder) = NA

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