Beyoncé's Dance Captain Reveals What It Takes to Get in Formation With the Star

Having been on video shoots that have run over 24 hours, Ashley knows what it takes to be at the top.

"Stretching is the best way to stay injury-free; it goes hand in hand with putting the right things in your body."

But the real key to keeping your head in the game when dancing alongside one of the hardest-working women in showbiz is pretty simple.

"Everything else you do like yoga and Pilates is really important, but being consistent will keep your stamina up, keep your body right, and keep you dancing."