✅ Spine and Core Stability
✅ Shoulder Stability (Serratus)
✅ Motor Control and Coordination of multiple muscle groupsMcGills "Big 3" has been advocated by many. The curl up, side bridge, and bird dog demonstrate relatively low spinal loads in comparison to other exercises. When it comes to progressions, incorporating limb movements enhances muscle challenge in addition to migrating muscle activity to other muscles groups.
A more advanced bird dog involves drawing squares � or circles � with the hand and foot, constraining motion to the shoulder and hip only. This progression significantly changes muscle activation levels in the contralateral latissimus dorsi, external obliques, and erector spinae, but in particular the gluteus medius and maximus
Pay attention to McGill's CUEING. Its absolute fire. "Knees under hips. Lock the pelvis. Push through the shoulder blade (serratus anterior). Make a fist � and co-contract from the arm to the shoulder blade when elevating your arm."
Note by the 6th rep of my square pattern, I start to loose that neutral spine position ❌ and move from the spine slightly (into R rotation) - meaning this progression is too challenging for me. Also, I have a pretty ridiculous illiopsoas muscle length deficit, which is why I can't get full hip extension! Exercise Library