Core Ex Level 7. “Big 3, step 3!”

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Hello, Dr. Jed here coming at you again from Moab Utah advancing

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and now rounding out the McGill

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big three course stability exercises.

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Okay, now always some of

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my favorite exercises to begin with are those standing side planks. So

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let’s insert some of those here. We need

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to maintain neutral spine strong abdominal bracing

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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

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pivot into.

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the side plank

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maintaining neutral spine

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strong abdominals

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3 2 1

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3

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2

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1

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we’re just going to flow this together. Okay?

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boom

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boom

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Count them 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

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feet to come out. You just adjust a little bit here and there

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as needed while maintaining strong abdominals neutral

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spine everything supported right

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here. You’re going to be working.

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Those muscles up and down right there.

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Very good. Well if you’re Outdoors you

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do it against.

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Cliff wall. Are you doing against trees maintain that

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spinal stability that good twist three two

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one. Let’s give

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it a pivot.

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Turn that pelvis all the way around. I like to lift up the hand nice and

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high. Oh that right hand is silhouetted in that white rim

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Sandstone underneath. There’s that cedar Mesa

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Sandstone common stuff out there just outside of

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Canyon lens. So let’s increase the challenge

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by dropping to a lower surface.

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Still once again kind of warming up our body. Yep, stabilize

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that spine. Don’t

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let it sag in don’t let it bow out too

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much good twist all the way holding strong

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holding strong. Here we go. Let’s twist

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it again.

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very good

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tilt up Elvis all the way maintain that

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good spouse stability.

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pivot strong good pivot good

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pivot

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careful those shoulders there if your shoulders are hurting once again,

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you you hold the top your shoulder there.

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Hold it.

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Twist good pivot, once again

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anytime if your feet are slipping out you just slipping back in.

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Readjust yourself as you need for your comfort.

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And let’s twist.

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Probably one more here hold strong five four

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three two.

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one

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Alrighty, very good. Let’s go back to Moab. Okay,

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and once you’ve done a few of those, I like

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to do a few kind of slower and

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then a few quicker now we’re going to advance.

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to here on the

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before we did our side planks like so

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Now we’re going to go ahead since this

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is our more advanced video. We’re going to go all the way up and

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we might build two to a

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dynamic here. Okay, so let’s give it a shot. Okay. So boom right

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there, see how far apart the feet are.

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The spine three two one

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now this time I’m just gonna switch right off.

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boom boom right there

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core

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Twist. Now, I’m gonna sideways. You

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don’t have to go like that. That kind of shows it a

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little bit.

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Just go right here three.

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two

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one switch twist

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getting those hips

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straight up and down ideally that straight up and down most importantly

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our spine.

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Stable right there. Okay, three two one.

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committing some stickers and

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three

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two

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one

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three

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two

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one very good. Couple more. I have

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to keep adjusting my feet here.

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Now a bus now like a yoga pulse here.

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You don’t have to do that. Okay three.

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Two one just go

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like that might a couple

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more.

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This is the advanced course stability working that

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ql.

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quadratus lumborum

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all those abdominal muscles

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For what the heck? We’re gonna do a 10 second hold.

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strong shoulder stable shoulder

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stable spine reaching for the sky

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three

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two one and we’re

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gonna switch it off last one twist.

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hips up and down

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shoulders up and down

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and styles. Yeah, that’s a little much you just go like this you

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need to reach for the sky.

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Start of the 10 second hold and five

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hold strong hold strong. Look at

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those beautiful LaSalle mountains. Snowy Peaks

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floating in the distance. Three two, very

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good. Okay, very

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good. Okay. Well, that’s

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the side planks the most advanced version that we’re

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gonna engage with at this time, of course more and

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more will unfold in the

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coming weeks months and years, right? Okay. So

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let’s progress to our

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abdominal work up until

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now we’ve done just the real basic once again,

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of course neutral spine.

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Neutral spine pelvic tilts

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abdominal bracing that is holding strong. Not necessarily

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the transverse abdominalis dry in but

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just holding strong abdominal bracing. I know

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I always want to hold my head up. So it feels like I can talk to you

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better. Okay, but what we’re going to do now.

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Is just kind of hold up one abdominal bracing

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then we’re gonna lift up and block.

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Going to cradle just cradle.

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five hold a strong three

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two

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one relax

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cradle

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lift

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You know, that should probably receptacle actually let’s try that.

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five

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four

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three

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two one very good.

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Set it down.

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Other arm, once again, you’re not pulling your head forward. You’re just

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cradling.

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You’re lifting that abdominal bracing then

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you’re lifting head neck shoulders

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up. Really the activation is right here

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five.

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four

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three

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two

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One we’re counteracting the force that wants to

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torque our pelvis that way, okay.

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A couple more switch it off.

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I like to feel is check in.

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a couple of pelvic tilts

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neutral spine lift neutral spot

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five

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four three

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two

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one relax

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Okay, almost done here. Hold five.

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four three

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two

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one last one

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lift five

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four

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three

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two

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One relax, very good. Okay, well

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There’s video series after video series dedicated to

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abdominal work. But really that is the core right

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there. We’ll we’ll Advance on that. We’ll

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do more abdominal work in the future, but that that’ll do it for

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right now, and now we’re transitioning.

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Into our bird dog exercise. Once again,

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we’re always just gonna

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take a moment and check in here. I like just a rock

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back and forth a little bit.

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You know yoga you might tuck those.

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Tuck those toes under and sit way back and

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really go down and call that extended. Child’s pulls

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prayer pools relax there a little bit.

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Now if you’re flexion intolerant doing that would actually

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be bad. So you wouldn’t want to do that that much okay.

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So let’s just do a couple catches the classic

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here. Okay, once again cat

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cow

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cat

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this camera is a cow. I don’t know.

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cat

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camel cow what we’re doing here really is

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rounding out the lumbar spine.

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And then curving the lumbar spine to maintain our

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Mobility.

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That’s how we’re doing. Is it potato or potato?

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It doesn’t matter? Okay, here we go.

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Now our transitioning to the full bird dog before we’ve

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just done one at a time. Maybe low arm or

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maybe just low leg if you need to do

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that at any time, then you stay back where your body says.

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You need to limit yourself. That’s fine. But for right now,

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I’m gonna do the full thing. So let’s say right arm

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out.

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Left leg out stretching out with those fingertips driving

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down with that heel and

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once again not overdoing it that hip. No you’re fighting

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this instability.

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We’re fighting for stability three

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more seconds two.

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One very good.

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Let’s do the other one.

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left arm

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right leg. I like to drive the

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heel cock the toe.

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Imagine there’s a string pulling those fingers forward.

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three

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two one very good this

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time. We’re going to go for a longer hold. Let’s do a

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10 second hold. Okay, because that’s really most of these exercises are

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contrast to Dynamic. Okay

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these contrast

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these exercises are static because they

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are stability exercises that are meant to

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hold you steady.

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all of our postural exercises

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Are long acting?

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They maintain stability over prolonged periods.

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We’ll switch it off.

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So advancing with the stability exercises

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is not necessarily doing more reps.

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You might do a little more reps, but it’s definitely drive

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that heel.

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Reach forward with that those fingers.

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It’s adding time.

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Endurance we’re building endurance to

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our muscles to maintain the correct posture. That’s really

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the whole point. Okay?

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And this is great work.

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Thank you for joining me today in Moab, Utah.

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Let’s do just a couple more because it’s going so well, okay.

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Drive it out there drive that heel.

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stretching forward

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maintaining a stable spine

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five more seconds

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four three

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two

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one very good.

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one of us unamas

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drive out that left arm.

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Right here.

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10

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9 hold that stability

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very good

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Very good checking in with your body.

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Make sure you’re not looking out too much. You’re not sagging you’re

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stable.

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three two

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one very good.

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Well that conclude today’s series for

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the McGill Big 3 our core stability exercises.

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Once again, the basic core stability exercises

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should be almost done every single day. If not

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every day three five seven times a week

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once these get easy to you. You can

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progress as you need to most importantly is that

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you’re just doing them. Okay. So keep up the good work take

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care of yourself and be well.