How do I execute each exercise correctly?

Unfortunately, I couldn't find specific clips from the Huberman Lab detailing the execution of McGill's Big Three exercises. However, I can provide a general guide based on known methods for these exercises:

1. Curl-Up:

   • Lie on your back with one leg straight and the other bent at the knee.
   • Place both hands under the lumbar area of your lower back to maintain a natural curve.
   • Gently lift your head and shoulders off the ground, keeping your neck in a neutral position.
   • Hold the position for a few seconds before lowering your head and shoulders back down.

2. Side Plank:

   • Lie on your side with knees bent and feet stacked.
   • Place your forearm on the ground, elbow directly under your shoulder.
   • Engage your core and lift your hips off the ground, maintaining a straight line from shoulder to knee.
   • Hold the position without letting your hips drop, ensuring your body is in alignment.

3. Bird Dog:

   • Start on your hands and knees, with your hands under shoulders and knees under hips.
   • Extend one arm forward and the opposite leg backward without letting the hips twist or dip.
   • Keep your spine neutral to avoid arching your back.
   • Hold for a few seconds then switch to the opposite arm and leg.

Ensuring proper form is important to prevent injury and maximize the benefits of these exercises. For more detailed guidance, consulting a physical therapist or watching instructional videos may be beneficial.