McGill Big Three Back Health Circuit

Students learn the McGill Big Three for a healthy back: the modified curl-up, side plank, and bird dog. They work in pairs using a descending rep pyramid while keeping a neutral spine.

How to play

1. Briefing (4 min): neutral spine, and these are endurance holds, not max-strength efforts. Each rep is held 8-10 seconds with normal breathing.
2. Modified curl-up: lie down, one knee bent, hands under the low back; lift only the head and shoulders an inch or two without bending the neck.
3. Side plank: on the forearm and knees (or feet), hips high, body in a straight line.
4. Bird dog: on hands and knees, extend the opposite arm and leg with a plastic cup on the low back; if it falls, the back moved.
5. In pairs, one works and the other coaches. Pyramid of 6-4-2 reps per exercise and side, switching roles every block (12 min).
6. Wrap-up (4 min): each pair plans how to fit the three exercises into their week.

Rules

• If back pain appears, stop and tell the teacher.
• Don't pull on your neck during the curl-up.
• Breathe steadily; don't hold your breath.

Variations

Adaptations

• Limited mobility: seated versions, such as trunk bracing with arms extended and side pushes against a wall.
• Autism: picture cards for each exercise with the number of reps.
• Lower fitness: reduce to 4-2-1 reps with more rest.

Learning goals

• Perform the three exercises with a neutral spine.
• Understand how core endurance protects the back.
• Coach a partner's technique.

Equipment for a class of 25

• yoga mats: 25
• plastic cups: 13

Teacher tip

The typical error is arching the low back during the bird dog; the cup gives it away instantly. Remind students the goal is endurance, not exhaustion.

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