Dr. Stuart McGill Big 3 Core Exercise - Stability

Cat-Camel.

https://www.youtube.com/watch?v=2_e4I-brfqs

1. Pull Down Hips then raise the hips

   • 
2. Curl-Up: Strengthen your core with controlled spinal flexion, engaging specific abdominal muscles.

   • 
   • 5 rep with hold 8-10 sec. More repetitions than duration of holds. Descending pyramid rep schema with 10-second isometric holds.

3. Side Plank: Improve lateral stability and activate the muscles along the sides of your core.

   • 
   • 5 rep with hold 8-10 sec.

4. Bird-Dog: Enhance spinal stability and coordination by challenging the muscles in your back and abdomen.

   • 
5. The Bridge

   • 
6. Deep Squat With Isometric Hold

   •