Core Ex Level 3 “Big Three step 1”

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Hello, Dr. Jed here coming at you from Moab.

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Utah where today we’re working on The Big

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Three core Mobility exercises. Sometimes called

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the move bit the McGill big three after

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the famed Canadian researcher Stuart

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McGill. You might call him the father of

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core exercises. Okay, once again, we’ve

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talked about the core exercises. We’ve introduced many elements.

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Now. We’re just diving right into some of the exercises today. We’re

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working on the big three that is

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side planks bird dog and

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curl up. So okay with combining all those we’re gonna work

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all sides of our body to enhance

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our court course stability.

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Okay to start with we’re going to dive into side planks. Now

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this video. This is the relatively introductory Level

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side planks can get

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pretty intense quite quickly. So to start

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with we might do side plank standing up

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against walls. One of my favorite exercises really say, for example,

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let’s do some right now working on side plank here

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against the wall. This is the one of the lowest levels

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we’re going to engage all the

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the obliques as well as the quadratus lumbar,

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okay?

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underneath this we need to maintain neutral spine

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strong abdominal bracing kind

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of like how we did the

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transverse abdominals drawings don’t necessarily have

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to draw in but rather perform abdominal bracing.

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Okay. So strong maintain, here

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we go. Just go up to the wall.

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brace

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Check in feel your abdominals engaging.

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Feel the neutral spine and now we’ll just kind of pivot into.

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the side plank

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maintaining neutral spine

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strong abdominals 3 2 1

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three

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two

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one

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strong

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three

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two

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one

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if you find yourself sliding away from

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the wall a little bit. It gets a little more challenging. So you

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just adjust step in.

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And it’ll be a little easier.

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If that’s still too hard step in a little more.

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maintain

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three

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two one

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and now transition to a few in relative rapid

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fire not quick. We’re

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just gonna flow this together, okay.

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boom

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boom

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Cancel out one.

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two

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Three it’s easy to creep away from the wall. You gotta

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step back in. That’s okay.

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Once again, the tendency is of the feet to

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come out. You just adjust a little bit here and there as needed

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while maintaining strong abdominals neutral

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spine everything supported right here.

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You’re going to be working.

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Those muscles up and down right there.

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very good

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So let’s keep doing a few more side planks here here just shooting

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a few to simulate. What if you find yourself outside?

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You don’t have any walls to lean against well find yourself

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Boulder tree logs. If it’s

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a laying down log to lower. It’s gonna be the more difficult. It’s gonna be

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but here we go maintain maintain strong

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spine. Don’t let it sag in

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maintain that good curvature. I like to give a full

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twist. So it’s a side plank. Here we go full twist. Then

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you have the other arm held up high to

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accentuate the continuing strength.

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Throughout the sides of the body there. It’s the quadratus

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lumborum internal obliques external obliques,

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man. You’re working at all got the hand there

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silhouette with a

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Little white rim Sandstone probably underneath there a

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little Cedar Mesa Sandstone. Very common here. Just

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south of Moab Utah just outside of Canyonlands.

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Do a good pivot there. Hold those abs

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strong.

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abdominal bracing probably three

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to one I’ll keep

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holding. Okay in a good little twist. This be a good five.

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four

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three

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two

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One, okay. Now transitioning back

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to the mat where we’re going to do reverse legless

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as an alternate to side planks

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where we lift the lower part of our body and let’s

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Dive Right In and do some of these okay little sticker bushes

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there cleared out as many as I could.

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Okay, we’re just gonna stabilize up here activating here.

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Let’s do a series lift.

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three

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two one relax, there’s

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one.

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lift three

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two

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One you should be feeling some work right over here.

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lift

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three

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two

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one and down three of them

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lift three

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Two one there’s four of them. Let’s do a couple more lift.

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three

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two one very good.

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Now you could just roll over and do

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it from the other direction. However,

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To make it easier to follow along. I’m just going to

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do some right here.

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Laying my side once again activate that

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core transverse abdominus abdominal bracing

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and lift.

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two

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one

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relax

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There’s one lift three.

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two

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one relax

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Very good. Let’s keep going three.

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two

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One relax, very good couple

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more lift.

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Feeling that work on the side two.

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One relax one more here.

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three

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two

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One very good relax. Now, let’s do

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some on the other side again.

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Those were three second holds let’s Advance it and let’s do five

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second holds this time. Okay.

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Very good. Alrighty laying down

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here.

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And we’re gonna lift five.

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four

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three

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two

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one just a little more of a challenge there. No big deal.

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We’re gonna lift five.

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four

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three

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one relax

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couple more hold strong

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five

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four

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three two, one relax

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and lift five four

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3

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2

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1 relax, okay. We’re going to turn around

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the other way.

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Let’s get a nice easy workout here on our sides.

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Now transition to the other side five second

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holds once again.

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laying down

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Let’s go this way just to touch okay.

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And this is the reverse side plank once

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again lift five.

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4 abdominal bracing that means strong ABS to one

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relax

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and lift five

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four strong steady or

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training postural exercises or training

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for stability last one.

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five

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four

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three

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two one relax. Very

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good. Okay now

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We’re going to transition to the abdominal curl

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ups. We’re working on the front side of

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the abdominal muscles.

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now

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Once again in review we’ve gone over.

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Pelvic tilts and we’ve gone

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over neutral spine. That is a critical component of all these

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exercises. Okay. So we’re going to keep up

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with that abdominal tilts neutral spine.

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We’re gonna have one leg straight.

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Try it. Try not to lift the

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head because you’re not supposed to perform with called cervical flexion what

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we’re gonna do we’re gonna maintain that neutral spine.

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You don’t want to push down into the mat too hard. You certainly don’t

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want to allow your lower back to arch up.

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You don’t want that to happen. You just want to maintain that neutral spine

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abdominal bracing activate and then

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you lift.

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Head Shoulders, everything is one block will start

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with just three second holds two one.

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relax

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lift three

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two

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one once again today should be a gentle exercise.

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We’re just activating this. Okay and

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lift those shoulders three.

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two one relax

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Let’s switch it off. Put the other foot down.

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once again work on

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Feel the pelvis tilt tilt tilt.

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Just feel right there underneath the lumbar spine. You

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want a nice normal curve don’t want

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to come up. Okay? Okay, here we go lift.

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three

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Two one relax and

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lift three two one

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and relax.

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and lift 3

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2 1 abdominal bracing strong strong.

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Okay, very good. Well

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now we’re gonna transition.

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up to all fours

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where we’re going to be working on bird dog. Now this first

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video is the lower the lower video. Okay.

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Maybe you’re just getting started. So we’re just gonna do one at a

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time here. Okay. Now, let’s warm it up just

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a little bit. Okay. Sometimes you just maybe go

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back and sit there on your heels just for a second.

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Just for a second.

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then we’re just gonna use a little bit of

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a yoga moves sometimes called

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Call that one either camel.

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see here can’t

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cow

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cat

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Camel, however, you want to see it. You’re doing a this

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rotation here rounding out

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the back intentionally.

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And then going like that intentionally, sometimes raising

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the head. Let’s do a couple more.

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with the head drop

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Arch the back

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do it the other way.

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head up

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Arch the back the other way head up.

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Let’s do two more.

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one

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two, okay. Now we find

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that balance. And what

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we’re going to do now is just very simple just

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one limb at a time. Okay, so let’s do

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Let’s do just the arm. Okay.

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So let’s just hold it out. We’re not going to

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go all the way up right now. We’re gonna hold up most the way there three.

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Two one we’re going to go around the world. Okay other arm.

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Three two one very

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good. Now what we’re doing here is we’re activating

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the muscles across our back.

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To provide stability when

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we go out here like this that weight wants to pull us

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down. No, we’re giving ourselves a stable

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platform. That’s what we’re doing work on building our stable platform.

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Okay. So now let’s put one leg

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out back.

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three two, one nice

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and gentle nice and gentle

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three

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two one. Okay, let’s go

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around the world again. Okay this time we’re gonna go it

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out just a little bit further.

270
00:13:04.400 –> 00:13:06.200
Because it’s hold it for five four.

271
00:13:07.200 –> 00:13:12.100
Three almost straight out there stretching out just a little to one.

272
00:13:10.100 –> 00:13:13.800
Very good. Okay,

273
00:13:13.800 –> 00:13:14.700
let’s

274
00:13:15.800 –> 00:13:16.800
stretch out the other one.

275
00:13:17.900 –> 00:13:20.900
Stretch it out. Stretch it out fighting the

276
00:13:20.900 –> 00:13:23.400
fighting for that stability. Don’t let gravity take over

277
00:13:23.400 –> 00:13:24.200
three.

278
00:13:25.300 –> 00:13:26.400
two one

279
00:13:27.400 –> 00:13:30.200
Good now sometimes I just take a moment

280
00:13:30.200 –> 00:13:33.400
Rock back and forth Rock back and forth maintain your

281
00:13:33.400 –> 00:13:36.300
stability. Very good. Very good. Now let’s take

282
00:13:36.300 –> 00:13:39.600
that right leg straight out behind us. I

283
00:13:39.600 –> 00:13:42.500
like to cock the toe up towards you and Pull

284
00:13:42.500 –> 00:13:43.800
and five.

285
00:13:46.300 –> 00:13:46.800
four three

286
00:13:47.800 –> 00:13:51.700
two one very good. Let’s

287
00:13:50.700 –> 00:13:52.800
do that other leg.

288
00:13:53.600 –> 00:13:54.400
Cock it out.

289
00:13:55.400 –> 00:13:58.500
Squeeze and once again what you’re finding here is gravity which

290
00:13:58.500 –> 00:14:01.400
wants to torque you down. No. No you’re providing.

291
00:14:01.400 –> 00:14:04.100
Oh, don’t let that hip come up either. See that right

292
00:14:04.100 –> 00:14:05.200
there. Don’t let that happen.

293
00:14:06.200 –> 00:14:09.400
We’re providing a stable platform right there stable.

294
00:14:10.200 –> 00:14:10.600
three

295
00:14:11.900 –> 00:14:12.400
two

296
00:14:13.500 –> 00:14:13.900
one

297
00:14:14.900 –> 00:14:15.500
very good

298
00:14:17.500 –> 00:14:20.600
Okay. Well, that’s a good start for the big

299
00:14:20.600 –> 00:14:23.400
three. That’s just a quick you know, what five ten

300
00:14:23.400 –> 00:14:26.200
minute series there do that a few times and tell you you

301
00:14:26.200 –> 00:14:29.700
can advance up to the next step of the big three again and

302
00:14:29.700 –> 00:14:33.000
again and again and then find your sweet

303
00:14:32.300 –> 00:14:34.300
spot where you get the most benefit.