The TRUTH About Your Core Workout!🤯
Squat University@SquatUniversityThe TRUTH About Your Core Workout!🤯
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Analysis
Verbal hook
Want to build your core? Your abs routine shouldn't just be about strength or muscle size.
Want to build your core? Your abs routine shouldn't just be about strength or muscle size. The real purpose of these muscles isn't to just look good, but to keep your spine stable and protect your back, especially when under heavy weight. Stability drills like the McGillig 3 routine help with that. And today, I'm going to explain the one that most do wrong. A lot of people make fun of bird dogs on the internet, but they've never done them like this. The bird [snorts] dog is not just a a core exercise. It's a full body movement. So, we're going to treat it as such. You are going to start in an all fours position and you're going to involve your upper body. Push the earth away. Once you're up into this position, you're then going to get that core braced. So, you should be able to feel that lateral ab engagement. From here, we don't just quickly go out and come back in. We don't bend the spine or extend the spine. We're trying to create spine stiffness and endurance in those positions. So, we're going to stiffen the core, push the earth away. We're going to lift. Notice my back didn't move yet. Then, I'm going to extend out. I'm going to make a fist. My foot is going to stay an inch or two off the ground because if I raise it too high, my back moves. So, I'm going to stay in that neutral position. Once I'm out here, I'm breathing. 10 seconds. Then I will stay tight, stay tight, stay tight till I get all the way back in. That's one rep. If done correctly, four to five reps on each diagonal are going to create a lot of fatigue. You should have a little bit of a sweat built up after doing the Miguel Big 3 correctly.
- 01The Reframe Hook
Open with a goal the audience wants, then explain that the real purpose is more practical than appearance or simple performance.
OriginalWant to build your core? Your abs routine shouldn't just be about strength or muscle size. The real purpose of these muscles isn't to just look good, but to keep your spine stable and protect your back, especially when under heavy weight.
- 02Name the Method
Introduce the broader system or method, then promise to focus on one part that people commonly misunderstand or perform incorrectly.
OriginalStability drills like the McGillig 3 routine help with that. And today, I'm going to explain the one that most do wrong.
- 03Challenge the Common View
Mention that people dismiss or mock the familiar technique, then signal that the correct version is more serious and demanding than expected.
OriginalA lot of people make fun of bird dogs on the internet, but they've never done them like this. The bird [snorts] dog is not just a a core exercise. It's a full body movement. So, we're going to treat it as such.
- 04Set the Starting Position
Give the exact setup, then add the first often-missed engagement cue. This makes the tutorial immediately actionable.
OriginalYou are going to start in an all fours position and you're going to involve your upper body. Push the earth away.
- 05Build the Correct Position
Explain what the viewer should brace or feel before moving. This creates an internal quality check rather than relying only on visual form.
OriginalOnce you're up into this position, you're then going to get that core braced. So, you should be able to feel that lateral ab engagement.
- 06Reject the Fast Version
Contrast the correct controlled method with the common rushed version. State the movement restrictions and the quality being trained.
OriginalFrom here, we don't just quickly go out and come back in. We don't bend the spine or extend the spine. We're trying to create spine stiffness and endurance in those positions.
- 07Demonstrate the Key Cues
Walk through the movement in small stages. Include a repeated brace cue, a visible check, and a specific limit that prevents compensation.
OriginalSo, we're going to stiffen the core, push the earth away. We're going to lift. Notice my back didn't move yet. Then, I'm going to extend out. I'm going to make a fist. My foot is going to stay an inch or two off the ground because if I raise it too high, my back moves. So, I'm going to stay in that neutral position.
- 08Add the Hold and Return
Give a precise hold time, reinforce breathing, and use repeated language to make the return controlled rather than casual.
OriginalOnce I'm out here, I'm breathing. 10 seconds. Then I will stay tight, stay tight, stay tight till I get all the way back in. That's one rep.
- 09Give the Dosage and Payoff
End with a specific rep range and a physical result that confirms the technique was challenging and effective.
OriginalIf done correctly, four to five reps on each diagonal are going to create a lot of fatigue. You should have a little bit of a sweat built up after doing the Miguel Big 3 correctly.