Equipment:  DreamMat + The Machine

Now we’re getting into the thick of it. This layer gave me a nice little sweat and some soreness in the glutes.  I am going to demo all exercises again in this video because we switch it up just a little.

1. Basic Breath + T.A. + Pelvic Floor coordination 10 reps.
2. Heel Slides. 10 reps each side
3. Posterior Pelvic Tilts: 10 reps
4. Leg Extensions 10 reps each side
5. Posterior Tuck + Bridge 10 reps 
6. Clam Shells  10 Reps each side
7. Side Plank on Knees: Work up to 30 seconds each side
8. Posterior Tuck + Bridge 10 reps 
9. Toe Taps: 10 reps each side
10. Posterior Tuck + Bridge 10 reps
11. Hydrants - 3 reps each side

Activation work on the DB Method  Machine:
1. Holding the top position: Practice Basic Breath + T.A. + Pelvic Floor Coordination 5 reps in vertical position.  Engage posterior pelvic tilt and feel the long, neutral spine.
2. Add Glute Activation 5x 10 sec Glute squeezes

Layer 4:  Endurance

Layer 4: Endurance

More workouts from THE DB METHOD