McGill Big Three + Bridge 1B

Take your time practicing these movements to enhance the stability of your core. They are designed to efficiently address proper core engagement, isometric strength and stability of your abdomen, lumbar, pelvic and spinal musculature (aka your core). These can be completed every day and or before walks, strength workouts, etc.

A few important things to remember is to hold for 10 seconds with each rep for each movement. Practice breathing while stabilizing, primarily focus on nasal breathing but if intensity increases and you feel it necessary to breath through your mouth, do so to finish your repetitions.

Options: Complete 1 round in the morning, midday, end of day | complete 2-4 rounds within 1 session | Spread throughout day.

1-4 Rounds

(1) Curl-up - 10 second holds 4-6 reps

• Alternate leg for each rep that you have extended.

• Focus on small movement with big engagement, practice bracing.

• If you feel the back of your neck coming involved or feeling stressed, reset with a slightly more tucked chin and build your mind muscle connection to the anterior part (front) of neck musculature working.

(2) Side Plank - 10 second holds 4-6 reps each side

• Begin from your knees to practice the position and engagement.

• Work to make sure head, shoulders, hips, knees and ankles (when straight leg is performed) are in a straight line. Make sure your elbow is just beneath your shoulder, making a fist to further build tension throughout the position. Reset yourself as needed before every rep for optimal positioning.

(3) Bird-dog - 10 second holds 4-6 reps each side

• Complete reps on one side before moving to the next side. Watch for rounding or arching of your lower back, work to stabilize your spine as you extend 1 arm & leg. Keep your back foots toe a few inches from the ground.

• If you find this difficult to stabilize and your pretty wobbly, just practice extending 1 leg at a time or raise just 1 hand an inch from the floor, hold for 10 seconds and progress from there. Remember your emphasizing core stability as you move your extremities.

(4) Floor Glute Bridge - 10 second holds 4-6 reps

• Feet are hip width apart or slightly wider. Keep feet flat, driving through your mid foot to heals. If you find it difficult to engage glutes, raise your feet and dry solely through your heals. Goal is to primarily feel your gluteals (butt muscles) doing most of the work with very light involvement of your upper hamstrings. Nothing should be felt in your lower back.

• Watch for flaring of your rib cage when extending through your hips to the bridge position.

• If feeling strong here, you can progress to some Gluteal Bridges with Marches.