Generate a workout routine for a strong core/back

Build core and back strength with the McGill Big Three, anti-rotation work, and balanced pushing and pulling. Use this as a starting routine, prioritizing good form over adding repetitions.

• Daily — McGill Big Three: Do bird dogs for 3 sets of 5–8 reps per side, holding each for 8–10 seconds; curl-ups for 3 sets of 10–15 reps; and side planks for 3 sets of 20–30 seconds per side. The suggested rep counts are a practical template; the guidance describes shorter, focused holds, working both sides, and building up gradually. 1 2 3
• Twice weekly — pulling: Include rows for 4 sets of 6–8 reps and chin-ups or pull-ups for 3 sets to failure. The discussion supports adding pulling exercises, including inverted rows, but does not specify this exact schedule or these set and rep targets. 4
• Anti-rotation and bracing: Try curls or triceps extensions in a staggered stance, keeping your belly button facing forward to resist torso rotation. During side planks and bird dogs, actively push the ground away; keep the spine steady and avoid letting the hips sag or arching the back. 5 6 7
• Balance the rest of your training: Pair pushes with pulls and include functional lower-body patterns such as squats and lunges. The routine described also begins with the Big Three before moving on to strength patterns. 8 9
• Warm up: The Big Three may be done at the beginning of a workout as a warm-up, provided the movements do not aggravate back pain. 10