This IS NOT The McGill Big 3, It’s Add-On’s!

In this video, you might have anticipated a discussion on the McGill Big Three exercises, but today I have something different to present. While incorporating the McGill Big Three exercises into your daily routine as a warm-up at the very least is a must (IMO), I will introduce three BONUS exercises that I use with a diverse range of individuals, including special forces personnel, MMA fighters, and everyday people.

Before we proceed, it’s important to note that I am not here to prescribe a specific routine. For personalized guidance, you would need to book a consultation or assessment. Instead, I will provide you with exercises that you can tailor to fit your individual needs and goals. Begin with a few sets incorporating some weight, then progressively increase the difficulty either by extending the duration, the amount of volume or adding more weight. This incremental approach is one of the most effective strategies for improvement in any area of life.

The Three Exercises Are…

The first exercise I recommend is the back extension hold (for time). This exercise is designed to enhance the endurance of the spinal extensor muscles and mitigate the effects of repetitive bending movements, which can contribute to the compressive and shearing forces placed on the spine. 

Next, I suggest a progression from the side plank to the suitcase carry. This exercise involves carrying weight unilaterally and can be intensified by gradually increasing the distance and the number of repetitions. There are numerous variations of this exercise that can be customized to meet the specific needs of the individual.

Finally, I recommend the “stir the pot” exercise for targeting the anterior core. This exercise involves controlled, circular movements to strengthen the core muscles while minimizing excessive strain on the spine. It is particularly effective for engaging the rectus abdominis, often referred to as the “six-pack” muscles.

These exercises are intended to assist you in developing your own training routine and should be adapted to your personal requirements. Remember, you are your most powerful advocate in your journey toward resilience, fitness, and strength. While I can offer guidance, the responsibility to take charge and drive your progress ultimately lies with you!

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching