Ashley Greene Instagram – LAYER 5 We will be adding additional complexity and (mild/appropriate) intensity to challenge the strength of the lumbo-pelvic-hip-complex We are going to start with floor work and move on to some @TheDBMethod Machine work FLOOR WORK 1. Basic Breath T.A. Pelvic Floor coordination 10 reps
 2. Posterior Tuck Bridge – 10 reps
 3. Side planks Clam Shells – 10 reps each side 
 4. Single leg glute bridges – 5 reps on side one
 5. Toe Taps – 10 reps each side
 6. Single leg Glute Bridges – 5 reps other side
 7. Elbow Plank on Knees – 30 second hold 
 8. Superman Hold with ‘A’ shape – 30 second hold
 9. Bird Dogs – 5 reps each side
 DB METHOD MACHINE WORK 1. Basic Breath T.A. Pelvic Floor coordination glute squeeze at top – 3 x 10 Second Glute Squeezes **For reps below, move gently and slowly while timing the inhalation to descent phase and exhalation on ascent of each rep. ** 2. High Zone Reps with pause at bottom and squeeze at top – 10 reps
 3. Mid Zone Reps with pause at bottom and squeeze at top –  10 reps
 5. Full Range Reps with pause at bottom and squeeze at top – 10 reps
 6. Basic Breath T.A. Pelvic Floor coordination glute squeeze at top – 3 x 10 Second Glute Squeezes
 * the machine work was and IS a work in progress for me as I allow my body time to reconnect and adapt. You can see in the video that my body has to readjust to keep the correct form. Don’t get frustrated if you’re experiencing the same thing…. everyday is progress* #thedbmethod #fouthtrimester #pelvicfloor