Beginner Cadillac Exercises Flashcards
Roll Back Bar Exercises:
Roll Back
# of Reps: 3-5
Setup: Attach roll back bar to top eye bolts on the vertical poles
Sit on the mat, weight on top of your sitz bones
Face roll back bar with soles of feet firmly against the poles
Keep spine tall, knees facing ceiling
Hold onto the roll back bar with both hands, thumbs underneath, shoulder-width apart
Cues: Iron out your spine
Curl the pelvis
Roll down bone, by bone, by bone
Curl chin to chest
Roll up one vertebrae at a time
Roll Back Bar Exercises:
Breathing
# of Reps: 3-5
Setup: Lie supine with head one hands-width from the edge of the verticle poles
Legs are parallel, hip-width apart, knees bent approximately 90 degrees
Feet on the edge of the box
Hold roll back bar with hands wide, knuckles on top and thumbs underneath
Cues: Inhale up
Hold and lengthen the body
Exhale and roll down your chest-1, ribs-2, and hips-3 as you return the bar up
And LIFT!
Arm Springs:
Reach & Pull
# of Reps: 5
Setup: Attach springs to lowest eye bolt
Lie supine in the middle of the table with knees bent or straight on the mat
Hold the straps in your palms, fingers long and thumbs snug underneath for support
Palms facing out
Imprint your spine firmly
Cues: Reach out long, and return
Long arms for a strong back
More Resistance = Move body away from springs
Less Resistance = Move body toward springs
Can use either arm springs or light leg springs
Arm Springs:
Circles
# of Reps: 5 each direction
Setup: Attach springs to lowest eye bolt
Lie supine in the middle of the table with knees bent or straight on the mat
Hold the straps in your palms, fingers long and thumbs snug underneath for support
Palms facing out
Imprint your spine firmly
Cues: Press down, around and up
Work from the shoulder blades
Reverse
More Resistance = Move body away from springs
Less Resistance = Move body toward springs
Can use either arm springs or light leg springs
Arm Springs:
Tricep Press
# of Reps: 5
Setup: Attach springs to lowest eye bolt
Lie supine in the middle of the table with knees bent or straight on the mat
Hold the straps in your palms, fingers long and thumbs snug underneath for support
Palms facing out
Imprint your spine firmly
Cues: Pull straps straight down by hips, elbows into side body on the table
Slowly pull elbows to 90-degree angle, keeping upper arms into your sides and on the mat
Press to a straight arm, bend and straighten
Long arms for a strong back
Keep Powerhouse engaged
More Resistance = Move body away from springs
Less Resistance = Move body toward springs
Can use either arm springs or light leg springs
Leg Springs:
Frog
# of Reps: 5-10
Setup: Attach leg springs on the lower set of eye bolts
Lowest hook is lightest, highest hook is heaviest
Lie supine and place straps on the lower one-third of foot
Elbows slightly bent and gently pressing in
Heels of both hands press into the outside of the vertical poles, a bit higher than shoulder level
Ribs stay firmly anchored into the body
Shoulders in the joint
Heels are together into the bottom, toes apart and softly pointed
Knees shoulder-width apart
Springs alway stay inside the knees
Cues: Press legs into springs at an angle
Arms reach strong into the poles
Lower body anchored firmly into the mat
Bend your knees, resist and return, heels to bottom
Press out and pull in
Leg Springs:
Circles
# of Reps: 5-10 each direction
Setup: Attach leg springs on the lower set of eye bolts
Lowest hook is lightest, highest hook is heaviest
Lie supine and place straps on the lower one-third of foot
Elbows slightly bent and gently pressing in
Heels of both hands press into the outside of the vertical poles, a bit higher than shoulder level
Ribs stay firmly anchored into the body
Shoulders in the joint
Heels are together into the bottom, toes apart and softly pointed
Knees shoulder-width apart
Springs alway stay inside the knees
Cues: Open legs the width of your shoulders
Press into the springs with the back of your legs towards the mat
Keep lower back anchored
Close legs tightly together, heels touching at the Centerline
Resist coming up
Open, around and up
Work into the springs
Leg Springs:
Beats
(Transition)
# of Reps: 3-5 sets, 5-10 repetitions
Setup: Attach leg springs on the lower set of eye bolts
Lowest hook is lightest, highest hook is heaviest
Lie supine and place straps on the lower one-third of foot
Elbows slightly bent and gently pressing in
Heels of both hands press into the outside of the vertical poles, a bit higher than shoulder level
Ribs stay firmly anchored into the body
Shoulders in the joint
Heels are together into the bottom, toes apart and softly pointed
Knees shoulder-width apart
Springs alway stay inside the knees
Cues: Press legs out as low as you can, keeping your lower back anchored on the mat
Turn legs out
Open and close briskly, beating the inner thighs together
Reach long into the springs
