McGill Three

Curl Up

1. Keep one leg bent up at knee, drop other leg flat
2. Take hands and place them on your lower back; you'll feel if you're rounding your back through them
3. Brace your core
4. Pick up your head slightly so your chin is parallel with your body and hold for 10 seconds
   1. If neck is stiff, tuck chin before picking up head slightly

Do 6 reps as one set

Side Plank

Start

End (Modified)

End (Traditional)

Whichever "end" is picked, hold it for 10 seconds, then return to start. Do 6 reps on each side. 

Bird Dog

Start

Hold

Hold for 10 seconds, then bring your extended leg and arm inward so your fist touches your knee while continuing to brace your core (the hard part!):

End