McGill big 3 - Core exercises you should do EVERYDAY

Call stability is the linchpin for developing athleticism. It also has a great deal to do with the health of your spine and possibly whether or not you are pain-free in your back.
There is no one size fits or stretch, exercise or cause of back pain Although performing these three exercises is a fantastic way to take care of your core strength in 360°.
1- the bird dog - this focuses on trunk stability and core strength while maintaining neutral spine and helps to strengthen muscles that are used in spine and hip extension.
2- the side plank - this focuses on strengthening your obliques and transverse abdominals.
3- the McGill curl up - this focuses on rectus abdominous or the sixpack muscles and teaches you to efficiently maintain neutral spine while building tension through your core without allowing your lower back to change shape and load. In this case load is trunk tension or intra-abdominal pressure
These three exercises are the result of years of lab testing spines. Dr Stuart MacGill found these three exercises to be the most efficient for addressing all areas of core strength and trunk stability without placing excessive stresses on parts of your back and spine that may have become injured or aggravated. As a result of his work and publications these three exercises have become known as the McGill BIG 3

[@dma917]

man, your coaching on these, esp the bird dog, really is a game changer. I can really feel the right muscles get fired and engaged following your cues. thanks!!

[@dayroc08]

Awesome!!! But couldn’t hear anything due to music being to loud

[@D-Rex-]

Seems like a video worth remaking, *with improved audio*

[@jolenemccreery8549]

I would have loved to hear all your valuable details, but the music was too loud, and you talked too fast. I’d subscribe if these two detractions were fixed. Thanks.

[@Danoftheconda]

Slowed the video slightly, could hear it clearer that way

[@Matticus87]

Love this Glen. Gyms should be worried all around the country! You don’t need anything else than some bells (haha) and Glenn.

[@kevindoudie1639]

You're the man!

[@garciaashley161]

I wish I knew about the bird dog when I was pregnant. I was doing it all wrong the entire time!!! Thank you so much!

[@TheKB6]

You’re welcome! It’s such a versatile exercise!

[@jimmyz87]

Thank you.

[@xxxlukej]

I am do glad that I found your channel, thanks IG ,👌🏻

[@TheKB6]

Well then so am I!!

[@BENNSHEP]

This is great.

[@TheKB6]

Thanks Ben

[@SilverheadFitness]

Love your demo. Just recently heard about McGill so start searching him out on TH-cam which is how I came across your channel. Will now begin incorporating the Big three as a daily routine. Much Joy and Abundance. To your Health and Wellness.

[@TheKB6]

Thank you very much… I’m glad you found this and have made use of it!

[@maishweinstein9365]

Brilliant clarity and exceptional explanation.. can you film a full workout for me to follow with you every day?

[@TheKB6]

😆 sure

[@9um9um9um]

Your music is louder then your voice

[@umarakhtar1034]

Hi Glen. Love the channel. What would the set and rep scheme look like for each of the three if you want to incorporate it with your morning mobility routine (another awesome video btw)?

[@TheKB6]

Typically, I would tell people to do about 10 reps on each side of the bed dog and a descending pyramid for time for both of the other exercises. So for example, you might start side planking (so long as there’s no pain) for about 15 to 30 seconds and reduce the time with each repetition of the exercise. With the McGill curl up I would typically ask people to attempt five10 second reps.

[@umarakhtar1034]

@@TheKB6 Thanks Glen!

[@sandraredmond4812]

What if you dont have back pain? Should you do something more intense?

[@irish_failed_guitarist]

Do you only use KB's?

[@TheKB6]

Yes

[@irish_failed_guitarist]

@@TheKB6 Cool. You're a tank!