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McGill Big 3 3xWeek
by Marcos H.
14 athletes joined
Program Description
3 x week rehab core workout. Based on the workout described in Stuart McGill's book: Back Mechanic. Using the Russian pyramid as recommended by the book. If struggling with exercises check the book for simpler versions of these. Only increase reps if you can maintain perfect form. Did 4 weeks to evaluate each month the progress done.
Program Overview
Level
Beginner
Goal
Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Apr 11, 2024 05:43
Last Edited
Jun 17, 2024 07:17
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Week 1
1 / 4 Weeks
Day 1
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 2
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 3
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 1
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 2
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 3
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 1
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 2
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 3
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 1
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 2
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
Day 3
1
Bird Dog (Reps)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
2
Curl Up (McGill)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7
3
Side Plank
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@7
@7
@7