# @manningsumner on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/BfdcfAYn6jP
- **Gondola URL:** https://gondola.cc/posts/13050266-manningsumner-instagram
- **Posted:** 2018-02-21T13:30:24.000+00:00
- **Account Owner:** Manning Sumner (@manningsumner) — https://gondola.cc/manningsumner

## Caption

***NEW WORKOUT ALERT*** Past couple of months have been very challenging for me, without getting into details because “nobody cares” let’s keep it moving and talk about ways to get back to 100% For someone that enjoys going 90mph all the time the first thing I had to do is check my ego and realize that I needed to slow down and let my back heal. I have been very fortunate to have drjkaplan kaplanchirosobe and theosteocenter help me in many ways to come back stronger than ever and highly recommend them. I also would like to thank biolayne for introducing me to “The Big 3” by Dr. Stuart McGill By performing these three movements 1- The Curl Up (McGill Crunch) 2- Bird Dog 3-Side planks I immediately noticed my pain subsiding and stability returning in my lower back. 1-The McGill crunch is performed by lying on your back with one leg straight and one leg positioned at a 45 degree angle.  Place your hands under your hips and raise your ebows off the floor.  Raise your head off the ground about two inches and brace your abdominals for ten-seconds.  Alternate your opposite leg positions to do the exercise  on both sides.  Hold each position for ten-seconds each. 2- The birddog is started when you are on all fours on the floor.  Extend the opposite arm and leg while bracing your mid-section for ten-second holds.  When you start, perform each hold for ten seconds per side with a rep range of six. 3- Planks are performed in a front plank position and side plank positions.  With your feet on the floor, rest on your elbows in a plank position and brace your core.  Hold the position for ten-seconds.  Roll onto your right elbow and hold for ten-seconds, roll back to the front plank position briefly and roll onto your left elbow in the plank position.  Hold each position for ten-seconds #WorkoutWednesday #KeepItSimple #Consistency #Intensity #ChallengeToChange #GettingComfortableBeingUncomfortable #Legacy #LegacyFit #NoDaysOFF nodaysoff

## Stats

- **Views:** 0
- **Likes:** 220
- **Shares:** 0
- **Comments:** 35

## Tags

workoutwednesday, keepitsimple, nodaysoff, legacy, intensity, challengetochange, legacyfit, gettingcomfortablebeinguncomfortable, consistency

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