Core Ex Level 5. “The Big Three. step 2”

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Hello, Dr. Jed here coming at

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you again from Moab Utah continuing the next steps

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in the big three. That is the McGill big

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three. Once again side planks curl ups

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bird dogs. Okay, this is the next step in

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this series of these exercises for the side planks

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almost always like to begin with a

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series of standing three and then maybe go to

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the quick Tempo. So let’s do those. We need to maintain neutral

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spine strong abdominal bracing.

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Here 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

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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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three two one

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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 we’re just gonna flow this together. Okay.

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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 come

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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.

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So here we are in the spirit of outdoor activities.

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Find yourself outdoor once again find a rock tree

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Boulder.

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And once again, I unmiked in this particular situation.

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So here we are just

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doing a voice over here.

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always maintain that neutral spine

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strong ABS strong core full pivot

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there

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Looking up over the outstretched arm.

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Give it a count.

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nice full pivot strong abs

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check your alignment if you slide out a little bit you just slide

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back in keep your abs strong.

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Pivot engage the side muscles.

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It’s your quadratus. Lumborum.

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obliques

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activating them all maintaining that strong

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core.

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There we go.

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Once again for increased challenge. Hey, let’s

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change it up go to a lower

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surface area.

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Here I am found a lower Rock.

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This is shot on location. Just outside Canyonlands National

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Park out. Just south of Utah. This

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little structure is called my kids

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called a hamburger Hill. I think it’s called hamburger Rock good

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climbing. Once again now maintain that

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spinal stability here. You can see my hips

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are actually pointed up just a little you’re probably

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a little bit more ideal of my hips were there. We are

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dropped just about in perfect line. You

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don’t want him to Sag My hips

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certainly aren’t sagging. There you go. That’s a really

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That’s a really nice spinal position

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there.

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It’s not poking upwards too much. It’s certainly not

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sagging inwards. Just a couple more.

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maintaining

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those strong core muscles. Once again, these are

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postural muscles.

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training for endurance

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very good

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And now let’s transition.

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back to

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Moab

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Okay, now once we’ve got warmed up a little bit by

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doing those standing bird dogs, I’m Sorry

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by doing those standing side planks

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up against the wall.

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Let’s do just a couple more of these.

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Legs once again, these are the lower level. We’re just

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warming up into it. Okay, so we’ll do a lift. We’ll do

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a three two, one relax.

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Lift is going to a 5.

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4 3

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2

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1 relax work in that quadratus lumborum

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internal obliques external obliques all

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kinds of stabilizers. Let’s do a 10 second hold here 10

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nine eight stability

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stability strength

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five hold it.

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Hold it.

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Don’t let yourself wobble. Don’t let yourself bow three

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more seconds two.

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One very good, okay.

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Let’s switch it off. Once again. If

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you’re at home, just doing this. You can just roll over and do

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it just as easy, but

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Feels like to best continue to communicate.

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I feel like I want to face the camera. So I’m gonna keep flipping around.

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Okay? Okay. So here we go again once again,

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gonna start off warm up here

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Leg lifts, this is a side plank. This is

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a low level side plank to strengthen that quadratus lumbar.

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And relax, okay.

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Stood again. Five second hold this time.

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for

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3

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2

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1 relax, let’s do a 10 second

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hold lift it up.

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This is a good move put a put a hand down in front of you so that

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you’re not wobbling all over the place. Okay, let’s say

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six more.

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five four

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three

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two

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one very good. Okay, so we

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started off by doing a few

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side planks side to side to side

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to side while standing so those standing side

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planks now, we’ve warmed It Up Down The

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Next Step Up by doing the

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the reverse leg lift side planks. There’s a

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there’s little sticker bushes all over the place here. You gotta be careful. Okay now we’re

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about to move into our first

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Real Deal side planks. Okay. We’re going

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to keep our knees down.

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We’re gonna go up. That is the move

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right there keeping that up. Imagine that spine right up

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and down.

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Miguel says, you know hold your hold your shoulder right

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there. It’ll improve your stability and improves you still the stability

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a fair amount. If you do this much you’re having

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much shoulder trouble.

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Be really careful because you don’t want to cause more shoulder trouble.

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And down relax, when you come out

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of this is kind of come to the side. Relax. Come back

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up. Let’s do a couple more.

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hold strong strong

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Let’s do a five second. Hold four.

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three

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two you relax you need to

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One relax good. We’re gonna do one

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more here. Okay.

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Bring it up.

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hold five

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four

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three strong two one.

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Relax. Oh,

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yeah, I can feel we’re getting

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some good work back here. Okay that quadratus lumbar

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the ql. All right.

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Come around the other way here.

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Man Moab is gorgeous. The thing

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is here. We are early March and it’s

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freaking cold. Also not too bad at

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the moment. Okay?

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So once again, here we go.

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and

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lift

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Oh get your leg kind of.

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In a straight line underneath you.

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three

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two

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one relax

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lift it up.

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Again, you can hold that shoulder if you’re

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if your shorts messed with you just a little bit go

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over do some rotated exercise warming up

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for these.

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And relax, let’s do one more. My right

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shoulder is messed with me a little bit longstanding shoulder

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injury injury from yesteryear.

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Oh strong.

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Just did a few extra rotator cuff exercises

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Tunes it right up. Okay, that’s what you do. You notice

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a little ache in a pain.

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You figure out what exercise to tune that body part up strong

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strong strong if you’re

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seeing this.

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Just come on out and relax. Okay, what you want to

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do is hold.

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strong three hold hold

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to one

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Relax, okay outstanding.

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Okay, so

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that’s the start side planks. Let’s go ahead and

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take a look at our beautiful surroundings here.

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LaSalle mountains off in the distance

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beautiful rock formations over there. I think those were

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in view for when my earlier videos probably get

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them back in a little bit later as well. Okay. Now we’re

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gonna do curl up that’s activation of the

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of the abdominal muscles specifically the transvers abdominals

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the obliques. The thing

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is what we’re not want to do. We don’t want to just be

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doing hip flexion. Okay, that’s not

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really an abdominal exercise. So the classic McGill he

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likes to have

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one leg out straight we’re going to do just a couple Classics here

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you

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Put the hand underneath the lumbar spine here. You want

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a nice normal lumbar curvature if

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your lumbar spine is arching up too much.

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You need to work on that.

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pelvic tilts

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neutral spine

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and then do the abdominal bracing. What does that abdominal bracing you

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if you’re just totally relax there and relax my

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head here performing cervical flexion unnecessarily abdominal

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bracing if you just poke in your belly, it might

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be a little soft.

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Just squeeze you don’t necessarily suck it in.

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You don’t draw it in. I know we use that as a key earlier. The

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drawing is an okay queue, but what do you do you harden and

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you make it so you’re you’re abdominal muscles are hard.

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Okay, that’s abdominal bracing. Okay, so abdominal

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bracing

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Feel that. I really prefer my arms

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up here now. We’re gonna lift.

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The head next shoulders in Block So Strong Lift

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the movement is right about here. Three, two,

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one good.

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Strong Lift three two,

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one relax

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Sometimes you might find it easier just to gently cradle your

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head. Okay, don’t be grabbing and pulling your head gently cradle.

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Here we go lift.

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to five

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Four three, the shoulders are up abdominals are

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strong.

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Relax, very good. Okay now we’re

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going to switch it off a little bit here.

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all the legs straight think about

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neutral spine

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pelvic tilt neutral spine other leg

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straight here open my water bottle there.

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Keep my water bottle weight there. Okay. Let’s see

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here. Okay, check in with yourself

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neutral spine abdominal bracing

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once again this time I’ll gently support

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with the other with the other arm and you’re gonna

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lift.

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five

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for three

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two one very good. Remember, we’re

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lifting the whole chest shoulders head

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neck in Block. We’re not going like this. We’re

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not going like this. Okay, that would be called cervical flexion.

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We’re not here trying to work the front muscles of our neck. No. No,

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we’re trying to lift to work these muscles. So

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once again,

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neutral spine

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lift 5 4 3

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2 1 relax

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couple more lift five four three

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two, one relax

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one more lift.

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Strong 5 4 3

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2 1

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relax. Okay, very

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good. Okay. So now

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we’ve done side planks.

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We’ve done the the curl upsets

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for the abdominal muscles now. We’re going to start to work on the muscles

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for the backside.

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To work on our core stability from

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the back side bird dog exercises. Now before we

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move in a bird dog, once again, I think it’s safe

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just to move that water bottle off the side there before we

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work on the bird dog. Once again, just rock back

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and forth just a little

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Check and in head and neck. You know now we’re going

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to do the cat Cow. Okay. So here we go cat.

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cow

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can’t

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cow Some people prefer to call that the camel.

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can’t

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Camel cow whatever you want, you know? Okay, what

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we’re doing here is the point is we’re moving our bodies. We’re

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moving our spine. Okay, we’re gonna begin

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with just one around the world kind of like we did in the lower level

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of the big three exercises. Meaning. We’re

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just gonna put one arm out.

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See that’s kind of low if you can go to straight out

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just go straight out. Okay, it was difficult. Just hold it down

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here. That’s fine. We’ll give it another five.

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four three

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two one very good this time.

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We’re going to do more of a reciprocal. So that was left arm.

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Let’s go with the left leg. And once again,

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we’re not necessarily going to go all the way out. What’s going to

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go kind of low leg. Okay low leg out. Once again

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the hips stable. You don’t want

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to resisting the torque to fall in you’re not

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overly compensating by going like that. Okay Mama. I’m

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on a little bit of a hill here. My challenge level

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is increased. So okay. Here we go. Just out.

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Table 5

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4 3 Feel the stability

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to

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one very good now we’re going

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over that right arm up.

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Oh my almost kick that left leg back. That’ll be the next advancement. Okay

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right now just that right arm all the

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way out if you can five.

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four

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three

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Two one very good. Now, let’s

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do that left leg. Once again. This

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is kind of a low leg right there. And that’s fine. If you want to go a little higher, that’s

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fine, but don’t overdo it.

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More or less straight out behind you. Maybe a low leg.

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If you’re increasing back pain, okay, hold up for

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another five.

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four three

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Two one very good. Okay.

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Now, let’s see here. We’re

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gonna do that one more time, but we’re going to increase the

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time of the hold and then for the

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latter half of it, we’re gonna push out the reciprocal.

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Limb, okay, so okay. So here we go stretching that

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out 10 9 8

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7

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6 5 now stretch out the opposite leg

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if that’s too much. Don’t worry about it. Maybe low legs.

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Just stop right there three.

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two

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hold it hold it.

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One very good. Come on in very good.

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Very good back and forth back and forth. That’s a good cross action

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body stability exercise.

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Okay. Okay, let’s do the other one. Okay. So

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right arm

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I’m just gonna more I’ll hit more or less stretch it straight out if that’s

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too much that hurts. Your shoulder. A low arm

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is fine. Okay, stretch it out 10.

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9

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8 7

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6

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5

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4

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3

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2

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1 oh, I’m gonna have to

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redo that one because I forgot to do the left leg. Okay.

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stretching out here 10

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9

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8

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7

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6 and now stretching out the reciprocal leg. You

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can stop at low leg right there. That’s totally fine.

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I’m going to stretch it out all the way.

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And just hold it for another three.

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two

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one

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Very good, very good.

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00:17:21.300 –> 00:17:25.100
Okay, let’s rock back and forth. Just checking in checking in

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another can’t camel.

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Let’s do just a couple more. Okay, so I’m gonna lift

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out that left arm right leg.

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00:17:34.600 –> 00:17:37.500
Ten if that’s too much. You just put one down. Okay,

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maybe rest if you

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00:17:40.200 –> 00:17:40.300
need it.

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five four

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three

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two

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one rest, okay.

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Back and forth back and forth checking in with

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your body. This is your time when you’re thinking about your human

379
00:17:57.300 –> 00:18:00.400
machine your lumbar spine where strengthened all the

380
00:18:00.400 –> 00:18:03.400
muscles that we need to strengthen to keep your machine tuned

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up and running smoothly. Okay? Okay, here we go right arm.

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Left leg. I’m not driving that leg out real

383
00:18:10.300 –> 00:18:11.500
far. This is a low leg.

384
00:18:12.400 –> 00:18:17.000
10 we’re going to hold it stability seven

385
00:18:15.700 –> 00:18:20.400
six five.

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If you need to rest

387
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put your knee on the ground. That’s okay for three.

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to

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one very good. Okay. Well,

390
00:18:32.100 –> 00:18:35.200
that’s the next step in the

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00:18:35.200 –> 00:18:37.900
McGill big three and enhancing our core stability.

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Man, I would do those exercises that little series exercise.

393
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Every day a week if you can okay, if not three to

394
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five times a week and when this is too easy

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you progress to the next steps. Okay. Well hold steady.

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Keep it going be strong.