Big 3 – Rücken-Workout

sütti.it

About this app

Big 3 is the training timer for Dr. Stuart McGill's back program: curl-up, side plank, and bird dog. The app guides you through each repetition, each hold, and each rest – visually, audibly, and via vibration. You focus on the execution, not the clock.


Big 3 is the training timer for Dr. Stuart McGill's back program: curl-up, side plank, and bird dog. THE PROGRAM
• The three exercises with McGill's standard values: 10-second hold, descending pyramid 5 · 3 · 1
• Side plank per side, Bird Dog alternating sides – or however you need it
• Short demo clips show the correct execution
• Repetitions, hold time, breaks, and side changes are freely adjustable

THE TIMER

• Large progress ring with remaining seconds, phase, set, and repetitions

• Full-surface color: Hold, pause, and side changes are recognizable at a glance – even from the corner of your eye
• Natural German voice prompts, available with a female or male voice
• Unique vibration patterns for each phase, countdown for the final seconds
• Music volume is briefly lowered for prompts; sounds are also muted in silent mode

HEALTH CONNECT & EXPORT

• Workouts are automatically uploaded to Health Connect

• TCX export for Garmin Connect and Strava, CSV for physiotherapists or doctors

PROGRESS & DIARY

• History with series, weekly statistics and heatmap of the last 16 weeks

• McGill pain diary: scale, trigger, location, note – after each workout or at any time

• Evaluation: trend, comparison of training and rest days, pattern indication (flexion or extension intolerance)

Big 3 does not replace medical or physiotherapeutic advice. Talk to your doctor or therapist before you start training if you have acute symptoms.