Cadillac Level 1

Question 1

Roll Down/ Back

Answer 1

Set Up - From Sitting
•Sit facing Roll down bar
•Bend the Knees and place toes on vertical poles, heels on mat
•Take hold of the bar a bit wider than the shoulders
•Curve the back

Movement/Choreography
•Roll back to the mat slowly, one vertebrae at a time
•When the head reaches the mat, open the chest
•Lift the Head and roll back up slowly

Ending/ Transition
•Ehen finished, carefully release the ball and sit tall

Question 2

Breathing

Answer 2

Set Up - From Sitting
•Place Feet through Trapeze strap, legs together
•Take hold of Roll down bar, a bit wider than shoulders

Movement/Choreography
•Simultaneously press the bar towards the hips, as hips lift off the mat
•Hold position for 3 counts
•Return to the mat rolling down through the spine in three counts, returning the bar to starting position

Ending/Transition
•Carefully remove feet from strap and release bar

Question 3

Push Through

Answer 3

Set Up - From Sitting
•Sit facing push through bar, toes on vertical poles, knees soft
•Hands grip bar, slightly wider than shoulders

Movement/Choreography
•Start to curve backwards with straight arms
•Press the bar towards Feet and stretch forward, knees soft
•Curve backwards with straight arms
•Press bar up towards top corner of Cadillac and lift the lower back and abs. Knees soft or bent.

Ending/Transition
•Carefully let go of bar

Question 4

Reverse Push Through

Answer 4

Set Up - From Sitting
•Sit facing sideways to Push Through Bar
•Place a hand on the bar and press it down
•Turn so bar is behind you and bring other hand to bar
•Legs together

Movement/Choreography
•Press the bar down and Curve backwards with straight arms
•Curve forwards over legs and bring bar up as high as possible with comfort
•Repeat
•Reverse the grip with the Hands and repeat again

Ending/Transition
•Bring the hands so the grip is palms down
•Release one hand and turn towards hand on the bar to release it up to rest carefully

Question 5

Leg Springs - Lower/Lift

Answer 5

Set up - From lying down
•Lie a hands distance from edge of mat, centered
•Position springs on bottom 1/3 of foot
•Bring hands back to vertical poles, with the fingertips sideways and heels of hands pressing back into bars
•Hands should be slightly higher than elbows or same height
•Legs together, bring them to a high angle

Movement/Choreography
•Press the legs forward into the springs for 3 counts
•Bring the legs up for 3 counts with control

Ending/Transition
•Bring the legs into the body to rest, or back up to high angle to begin next exercise

Question 6

Leg Springs - Leg Circles

Answer 6

Set Up -From lying down
•Lie a hands distance from the edge of mat, centered
•Position springs on bottom 1/3 of foot
•Bring hands back to vertical poles , with fingertips sideways and heels of hands pressing back into bars
•Hands should be slightly higher than elbows, or same height
•Legs together, bring them to a high angle

Movement/Choreography
•Press the legs forward, apart hip width, upward and together
•Repeat several times
•Reverse

Ending/Transition
•Bring the legs into the body to rest, or back up to a high angle for next exercise

Question 7

Leg Springs- Frogs

Answer 7

Set up - From lying down
•Lie a hands distance from edge of mat, centered
•Position springs on bottom 1/3 of foot
•Bring hands back to vertical poles, with the fingertips sideways and heels of hands pressing back into bars
•Hands should be slightly higher than elbows or same height
•Bend the Knees into the “frog” position with the tailbone remaining on the mat, heels together, toes apart

Movement/Choreography
•Press the legs out to a 45-degree angle
•Bend the Knees back into the body
•Repeat

Ending/Transition
•Bring the legs into the body to rest, or back up to a high angle for the next exercise