Specialization

McGill Big 3 (Core)

By Dr. Stuart McGill · Beginner · 5× / week · Ongoing · Home

Spine-sparing core stability

Three evidence-based exercises that build a stable, pain-resilient core without loading the spine into flexion. Use a descending-rep pyramid and brief holds; safe to do almost daily as a foundation.

Schedule

Core Stability

Curl-up	6 / 4 / 2 (8s holds)
Side Plank	6 / 4 / 2 each side
Bird-Dog	6 / 4 / 2 each side

Source: Dr. Stuart McGill — learn more

Check your form on this plan with QuarkFit

QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run McGill Big 3 (Core) and film a set to make sure every rep is dialed in.

Open QuarkFit — free

Plans are for reference. Train within your limits and consult a professional if injured.