Big 3 Curl Up Plank Bird Dog. T he Big 3 involves curl ups side-plank and bird dog a pose which involves starting on the hands and knees the reaching out the opposite arm and leg. Step 1 Lie down on your back with your legs out straight.
If youve experienced back pain or want to prevent it perform McGills Big Three exercises to build endurance in core muscles that support your spine. LItalien recommends the big three exercises developed by Dr. Before he lifts Blaine performs the McGill Big 3 including the curl up side plank and bird dog before he then picks up the barbell to start loading up weight.
McGill determined the combination of the following three exercises were most beneficial for developing core stability.
This is the order I teach them in. Modified curl-up side plank and bird dog are known as the the big threea perfect starting trio for most clients below. The Bird Dog yoga position. Through his research Dr.