McGill Big 3 Core Stability Program

A program based on Dr. Stuart McGill's research, focusing on three core stability exercises to limit excessive spinal motion and improve performance in compound exercises. This program emphasizes core stability through specific techniques and behavioral reinforcement for consistent adherence. Includes video demonstrations and detailed instructions for optimal execution and habit formation. Integrate this program into your wider fitness plan for enhanced results.

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Program Modules

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McGill Big 3 Daily Routine

Perform these exercises daily to improve core stability and spinal health. Each exercise includes specific prompts and feedback mechanisms to ensure proper form and consistent adherence. Watch the video demonstration for detailed instructions.

Curl-Up

Daily

Focuses on anterior core stability by limiting spinal flexion. Brace core, lift head slightly, hold for 10 seconds. 6 reps. Prompt: Maintain a neutral spine. Feedback: Ensure minimal spinal motion.

“Emphasize stability, limit motion at the spine.”

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Side Plank

Daily

Targets lateral core stability and glute medius activation. Modified version: elbow on ground, lift hips and hold. Full plank version: hand on ground, hold for 10 seconds. 6 reps per side. Prompt: Keep your body in a straight line. Feedback: Avoid twisting or sagging.

“Great exercise for hitting that downside part of your core and your lateral hip.”

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Bird Dog

Daily

Strengthens posterior core and improves spinal control. On all fours, extend opposite arm and leg, hold for 10 seconds, sweep knee under body touch, extend back out. Focus on maintaining a neutral spine. 6 reps per side. Prompt: Engage your core throughout the movement. Feedback: Ensure no arching or rounding of the back.

“Limit excessive or unwanted motion to the spine locking in place in a neutral position and stabilized around that.”

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