Core Program (Big 3)

This program is a intermediate core strengthening routine but can be used by anyone. A similar program was designed by Dr. McGill from McMaster University in Canada. He is a world renowned researcher and expert on all things relating to the back. He came up with unique three exercise plan(he calls the "Big 3") which we have changed slightly.

FOLLOW THE EXERCISE DIRECTIONS BELOW!

This may be quite different than what you have tried before when it comes to strengthening the core muscles.
Notice that the sit-up is done differently.

1. Sit-up - start in a traditional sit-up position as seen in the exercise photo. The goal, though, is to extend one leg and keep it on the floor with the other leg bent. Place both hands under the curve in the low back and you should keep them there throughout the exercise.


2. Bird Dog - as the Jefit exercise demonstrates



3. Side Bridge -as the Jefit exercise demonstrates


Perform each of these exercise in a moderate speed using the core muscles to move you into the end position during each repetition. **The goal for each of these is to hold the end movement for 3-4 seconds before returning to the starting position. Make sure you have 48 hours rest between core workouts.




Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit