Equipment:  DreamMat

In this layer we introduce movement patterns that challenge the stability of the lumbo-pelvic-hip complex

This layer really excited me because It felt a bit more of a challenge but is still obtainable. I had to really focus to ensure everything worked together properly. Take your time, and stop if anything starts to feel too intense. You should feel everything waking up and working together, but it shouldn’t be a strain/struggle.

LEG EXTENSIONS: Start with both legs in table top. Inhale to slowly extend one leg out as close to the floor as you can without arching your back. Exhale and return leg t table top position. OPTION: if this feels too much, begin with one leg in table top versus two. Work up to 10 reps

POSTERIOR TUCK + BRIDGE: Establish the posterior pelvic tuck and gently bridge to lift hips. Keep the hip tuck and neutral spine (Do not arch back) Hold for 5 seconds at the top. Work up to 10 reps.

TABLE TOP WITH NEUTRAL SPINE: Lie on back with neutral spine. Use T.A + pe

HYDRANTS: Focus on staying centered, keeping hips squared and gently lifting legs to engage core and glutes. Keep this motion smooth and controlled on both the lift and lower of leg.

Layer 3:  Stability

Layer 3: Stability

More workouts from THE DB METHOD