Core Focus (Big 3)

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