Core Focus (Big 3)

Plan Details

The Core Focus (Big 3) routine by JefitTeam is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

The big 3 is a series of specific exercises performed together to increase trunk or core strength. I... Read More

The big 3 is a series of specific exercises performed together to increase trunk or core strength. It targets the core stabilizer muscles. The following 3 exercises are a version used by Dr. Stuart McGill, a leading back expert. It includes the sit-up - side bridge - bird dog (what we call Superman). The sit-up that he suggests to use allows you to keep one leg extended and the other bent. He then has you place both hands under the low back - beneath the lumbar curve. The range of motion is NOT like a typical sit-up though. Just lift the shoulder blades off the floor. Make sure you “brace” your core and keep core engaged as you perform all three exercises. Note: perform each movement for 30-seconds in a series of intervals. Remember to keep the core engaged!! DON’T forget to work both sides of the body in the side bridge and Superman exercises. Stay Strong, Michael Wood, CSCS *Jefit Team Member