Stuart McGill's Big 3 + Strength

Six-week beginner program built on Dr. Stuart McGill's research-backed spinal stability protocol: the "Big 3" — modified curl-up (planks here), side bridge (side plank), and bird dog. These three movements appear at the start of every session because McGill's research shows endurance in the spinal stabilizers, not strength of the prime movers, is what protects the back across decades.

Three training days per week (Mon/Wed/Fri). Each session opens with the Big 3, then moves to back-friendly compound work — trap bar deadlift, goblet squat, dumbbell pressing, single-arm rows. No conventional barbell deadlift, no heavy back squat, no aggressive flexion-loading. Pallof press provides anti-rotation work.

Progression is McGill-style: build endurance (time under tension) on the stabilizers, then add load to the lifts. Phase 1 (wks 1-2) baselines the Big 3 and establishes lifts. Phase 2 (wks 3-4) extends Big 3 holds. Phase 3 (wks 5-6) adds load while keeping reps in the 5-8 range — never grinding. Best for lifters with a history of low-back pain, post-rehab athletes, or anyone wanting back-protective programming for the long haul.