Big

3

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Your daily spine-stability routine. Short isometric holds, descending pyramid, neutral spine throughout.

Holds

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Est. time

—min

Pyramid

5·3·1

Today's sequence

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Get ready

5

Nice work. Keeping that neutral spine grooved daily is the whole game.

Holds done

—

Total time

—

Hold length

McGill keeps each hold short (~10s) so technique stays sharp. Add reps before adding seconds.

Rest between reps

A brief reset to neutral between each hold within a set.

Rest between sets & sides

Longer breather between pyramid steps and when switching sides.

Descending pyramid

Reps per set, high to low. Classic is 5,3,1 — progress toward 8,6,4 as it gets easy.

Exercises

Standard order is curl-up, side plank, bird dog.

Sound cues

Beeps on transitions and countdowns.

Lead-in beeps

Countdown beeps in the final seconds before each hold begins. Set to 0 for none.

Volume

How loud the cues play through your device.