Stuart McGill

I mean, every study that surveils groups who have to bend down through their spine and pick up more load has a much higher incidence. Bill Maris' study showed 10 times the risk factor to having a disc injury. if you do that. So I will then do side planks, rolling side planks.

I will do a variety of abdominal exercises, the modified abdominal curl that you're familiar with, and I'll do some glute bridges. Then I'll do them one-legged and I'll get the arm involved and cross body. I may put a kettlebell on my belly and do some hip thrusts that way, but a very mindful way. I'm focused my brain on squeezing the glutes, pushing the feet away, et cetera.

I will do a variety of abdominal exercises, the modified abdominal curl that you're familiar with, and I'll do some glute bridges. Then I'll do them one-legged and I'll get the arm involved and cross body. I may put a kettlebell on my belly and do some hip thrusts that way, but a very mindful way. I'm focused my brain on squeezing the glutes, pushing the feet away, et cetera.

I will do a variety of abdominal exercises, the modified abdominal curl that you're familiar with, and I'll do some glute bridges. Then I'll do them one-legged and I'll get the arm involved and cross body. I may put a kettlebell on my belly and do some hip thrusts that way, but a very mindful way. I'm focused my brain on squeezing the glutes, pushing the feet away, et cetera.

Then I will probably stand up and do the strength patterns. So I'll go over and do pushes. Now, consider a pushup, which rather than me load heavy, with a bench press or something like that. I'll do pushups, you know, the clapping pushup where you dynamically explode up, clap, and go down. I'll do a variety of those very dynamic power generating pushes. Then I'll do some pulls.

Then I will probably stand up and do the strength patterns. So I'll go over and do pushes. Now, consider a pushup, which rather than me load heavy, with a bench press or something like that. I'll do pushups, you know, the clapping pushup where you dynamically explode up, clap, and go down. I'll do a variety of those very dynamic power generating pushes. Then I'll do some pulls.

Then I will probably stand up and do the strength patterns. So I'll go over and do pushes. Now, consider a pushup, which rather than me load heavy, with a bench press or something like that. I'll do pushups, you know, the clapping pushup where you dynamically explode up, clap, and go down. I'll do a variety of those very dynamic power generating pushes. Then I'll do some pulls.

I probably won't do a row with a barbell, but I'll do an inverted row pulling on a TRX, pronated grip, pulling into hammer grip, power breathing, and exploding. really trying to get some power into it. Then I will go to probably a split lunge, rear elevated foot squat, lunge squat with the techniques that I showed you.

I probably won't do a row with a barbell, but I'll do an inverted row pulling on a TRX, pronated grip, pulling into hammer grip, power breathing, and exploding. really trying to get some power into it. Then I will go to probably a split lunge, rear elevated foot squat, lunge squat with the techniques that I showed you.

I probably won't do a row with a barbell, but I'll do an inverted row pulling on a TRX, pronated grip, pulling into hammer grip, power breathing, and exploding. really trying to get some power into it. Then I will go to probably a split lunge, rear elevated foot squat, lunge squat with the techniques that I showed you.

Hands interlaced behind my head, peacocking high, pushing back, pulling forward, and now doing the lunge squat. So that's challenging my balance. the whole extensor chain strength, et cetera. I might do some bilateral squats with my hips. I've broken my ankle. I do heel elevated squats, usually with a banded knee. And sometimes I just use my brain and try and spread the floor.

Hands interlaced behind my head, peacocking high, pushing back, pulling forward, and now doing the lunge squat. So that's challenging my balance. the whole extensor chain strength, et cetera. I might do some bilateral squats with my hips. I've broken my ankle. I do heel elevated squats, usually with a banded knee. And sometimes I just use my brain and try and spread the floor.

Hands interlaced behind my head, peacocking high, pushing back, pulling forward, and now doing the lunge squat. So that's challenging my balance. the whole extensor chain strength, et cetera. I might do some bilateral squats with my hips. I've broken my ankle. I do heel elevated squats, usually with a banded knee. And sometimes I just use my brain and try and spread the floor.

Then I get into the auxiliaries. So I broke C4. I have to, yeah, not a good thing. Playing football. Hockey. Hockey. Head down into the boards. Classic. Anyway, I can't really do shearing exercises where I push against resistance. That will get my neck a bit cranky. So I take out the shear. I get tall. I push my tongue hard to the roof of the mouth and I grimace.

Then I get into the auxiliaries. So I broke C4. I have to, yeah, not a good thing. Playing football. Hockey. Hockey. Head down into the boards. Classic. Anyway, I can't really do shearing exercises where I push against resistance. That will get my neck a bit cranky. So I take out the shear. I get tall. I push my tongue hard to the roof of the mouth and I grimace.

Then I get into the auxiliaries. So I broke C4. I have to, yeah, not a good thing. Playing football. Hockey. Hockey. Head down into the boards. Classic. Anyway, I can't really do shearing exercises where I push against resistance. That will get my neck a bit cranky. So I take out the shear. I get tall. I push my tongue hard to the roof of the mouth and I grimace.

So now I've activated all the flexors and I put my hands underneath and I just push up isometrically and I control that. So there's no shear anymore, but I've really started to build the flexor family. Keep your neck strong. It's important for me. Yep. Now put your, your chin poking retract. Now push up. You got it. That's it. Push your tongue. Yeah. Don't go crazy.

So now I've activated all the flexors and I put my hands underneath and I just push up isometrically and I control that. So there's no shear anymore, but I've really started to build the flexor family. Keep your neck strong. It's important for me. Yep. Now put your, your chin poking retract. Now push up. You got it. That's it. Push your tongue. Yeah. Don't go crazy.

So now I've activated all the flexors and I put my hands underneath and I just push up isometrically and I control that. So there's no shear anymore, but I've really started to build the flexor family. Keep your neck strong. It's important for me. Yep. Now put your, your chin poking retract. Now push up. You got it. That's it. Push your tongue. Yeah. Don't go crazy.

And add a little bit of endurance to that.