Ashley Greene Instagram – Layer 4:  Endurance In this layer we introduce challenging movement patterns for more complexity and progressively longer periods to build endurance of the stabilizing musculature 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 12. Activation work on the DB Method
 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 #thedbmethod #postpartumbody #pelvicfloor