Cadillacc Exercises Flashcards

1
Q

What is Roll Down/Back?

A

Dowel with short yellow springs attached at the top cross bar.

Hands shoulder width apart.
Seated on the mat facing the tower, feet apart and flexed against the posts. Neutral Spine.

Inhale lift and lengthen the spine, pressing the dowel down so that it has resistance and is in line with your shoulders.

Exhale, posteriorly tilt the pelvis, and roll spine down onto the mat, keeping the pressure on the bar.

Inhale at the bottom.

Exhale, tuck the chin, scoop the core, and roll up, back to neutral spine seated.

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2
Q

What are roll down / back modifications/variations?

A

Mods

  • micro bend the knees
  • place foam roller under the knees, or half foam roller.
  • Can place yellow springs onto sliding cross bar and lower to make the roll down easier, more core on roll up.

Variations

  • Stretch forward for hamstring stretch - can walk hands to one side for lateral stretch.
  • Can do chest pull/row at bottom.
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3
Q

What is Oblique side lying variations?

A

Dowel with short yellow springs attached at the top cross bar.

  • Lying on side, hips stacked, legs on posts.
  • top leg is back leg on post on ball of foot. hip height. Bottom leg on front post, on arch.
  • elbow bent and under head.
  • top arm in middle of bar.
  • tuck pelvis. Inhale prepare, exhale torso side lift, inhale lower.

Variations -
- back leg in arabesque, not touching post.
- pulses up

Mods
- Use belly strap to hold both legs down
- use belly strap to hold front foot only
- can put sticky around bar if slippery

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4
Q

What is roll down single arm?

A

Dowel with short yellow springs attached at the top cross bar.
Can drop down sliding cross bar for single arm.

  • Seated on the mat facing the tower, feet apart and flexed against the posts. Neutral Spine.
  • Hand is in middle of bar. other hand is across the core, or out to the side.
  • Inhale lift and lengthen the spine, pressing the dowel down so that it has resistance and is in line with your shoulders.
  • Exhale, posteriorly tilt the pelvis, and roll spine down onto the mat, keeping the pressure on the bar.
  • Inhale at the bottom.
  • Exhale, tuck the chin, scoop the core, and roll up, back to neutral spine seated.
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5
Q

What is roll down single arm variations?

A
  • Crescent stretch - when at bottom supine, free arm reaches up and over to the post and hold for stretch. Teacher can assist if hand doesn’t reach.
  • can bring both legs over onto the same side as the arm is stretching for full crescent. Free leg can sit on top of other leg.
  • Half roll back oblique pulse - stop halfway, twist, and pulse. Free arm can hold weight. Can pulse arm also.
  • Oblique orbits - Ribcage orbits and translates around rim of pelvic bowl. Rib circles/isolations.
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6
Q

What is seated arm press?

A

*Can be done before or after roll down. Same set up.

  • inhale press bar towards knees, on for 2 counts and spine lengthens, exhale to release.
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7
Q

what is chest expansion?

A

Dowel with short yellow springs attached at the top cross bar.

  • Kneeling on table facing tower, an arm length away from posters.
  • Knees hip width, hands wide on roll down bar, thumbs wrapped around eyelets.
  • inhale pull bar to thighs.
  • look left, center, right, center
  • exhale return bar.
  • keep tension on springs
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8
Q

what is chest expansion mods/variations?

A

Mods -
- move closer or further from tower to change resistance.
- ball between legs.

Variations-
- Chariot - (eliminate headturns)
- add pulses
- use straps instead of dowel (can bring arms further back)

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9
Q

what is thigh stretch?

A

Dowel with short yellow springs attached at the top cross bar.

  • kneeling, hands on bar, shoulder width
  • press down so bar is shoulder height
  • inhale lift
  • exhale hinge back 45 degrees from knees
  • inhale hold
  • exhale return to start, engage core.
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10
Q

what are thigh stretch mods/variations?

A

Mods-
- move closer or further away from tower
- ball between knees
- pillow under knees or tibia

Variation -
- add row at end of hinge
- pull bar to thighs before hinge (harder)
- continue hinge completely back and into a high back release, head can come down to mat.
- straps or handles

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11
Q

What is rolling in & out?

A

Dowel with short yellow springs attached at the top cross bar. Belly strap tight over ankles.

  • Kneeling on table facing tower, an arm length away from posters.
  • Knees hip width, arms straight in front, hands wide on roll down bar, thumbs wrapped around eyelets.
  • inhale dive bar down to mat, scooping core, tuck head.
  • exhale pull bar to knees
  • inhale scrape bar up body as spine articulates back up, bar is at chest, elbows are wide.
  • exhale to hinge back 45 degrees.
  • inhale hold
  • exhale hinge back up
  • inhale arms lengthen
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12
Q

What is rolling in & out mods/variations?

A

Mods-
- move closer or further away from tower
- ball between knees
- pillow under knees or tibia

Variations-
- Elbows wide or narrow
- can add full high back release after hinge

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13
Q

What is standing bonus exercises? Facing tower?

A
  • Standing either on cadillac, or on floor, facing tower.
  • Stance can be feet parallel or staggered stance
  • Variable springs loaded from sliding crossbar at shoulder height. (Yellow arm springs)
  • handles or straps
  • adjust client forward or back for desired tension.
  • cue to microbend and tuck pelvis.
  • chest expansion
  • tiny circles
  • rowing
  • bicep curls
  • tricep presses
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14
Q

What is standing bonus exercises? Facing tower - variations

A
  • can stagger stance for balance
  • can do calf raises with chest expansions
  • find different foot combinations for balance
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15
Q

What is standing bonus exercises? Side facing?

A

Standing on floor or on cadillac - kneeling, long box etc

  • one arm hug a tree
  • hug a moon
  • yoho
  • sword
  • rotation / with lateral bend

(any side facing reformer arms)

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16
Q

What is squats?

A

Standing facing tower on floor
- can keep 2 yellow short springs, or two heavy leg springsfrom top cross bar
- handles, straps, dowel options
- facing tower, on floor

  • inhale prepare
  • exhale bicep curl elbows lifted, or row
  • inhale squat 90 degrees
  • exhale engage core, come to standing
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17
Q

What are squat mods and variations?

A

Mods-
- standard box under sit bones for stopping point
- bicep curl or row

Variations -
- performing exercise with one leg

Traditional squat sequence -
- Holding fuzzy straps at 45 degrees, palms facing down.
- inhale prepare, exhale dive down c shape core
- inhale arms sweep past legs, slightly bend knees
- exhale roll up, articulating spine, pick arms up into a 90 bicep position, palms facing face
- inhale, while holding straps in bicep position, squat and sit all the way to the floor, close to heels as possible. Keep elbows lifted.
- exhale stand up with a flat back
- inhale turn hands down and straight arms again to begin.

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18
Q

What is standing bonus exercises? (Facing away from the tower)

A
  • Facing away from tower on ground
  • hands in straps
  • leg springs (standard or yellow) with handles or straps at shoulder height on cross bar, or higher for more tension.
  • maintain forward torso pitch
  1. Lunge
    - Hands at hips, palms up they stay here. lunge forward, DRAG foot back. Repeat other side.
    - parallel or turned out
  2. Fencing
    - Hands at hips, palms up. lunge/step one foot out, same arm as leg reaches forward.
    - drag foot to return, move from core.
    (same arm as leg = harder, opposite arm = easier)
    - parallel or turned out
  3. Butterfly
    - Feet in pilates first, torso scooped, arms in hug a tree position
    - Reach one arm up, and one arm down with lateral spine bend (side), gaze follows bottom hand.
    - weight into opposite foot
  4. side fencing
    - standing side, in 3rd foot position, turned out, outside foot in front.
    - hands on top of eachother in front of sternum - outside hand is top hand
    - lunge front foot to the 45, as hands shoot down, slightly separating, to the 45 (low diagonal).
    - drag foot in to return. Hands come to start.
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19
Q

What other positions can the client be in when doing standing bonus exercises facing away from the tower?

A
  • standing
  • seated on long box
  • moonbox
  • kneeling
  • seated on thera ball
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20
Q

What variations can you do standing facing away from tower?

A

Feet can be in pilates first, staggered/lunge, feet parallel/hip distance/micro bend

  • hug a tree
  • serving
  • boxing with or without rotation
  • salute
  • shaving
  • waxing
  • circles

(anything from the reformer)

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21
Q

What is long back stretch arms?

A

Yellow springs (short) attached to roll down bar (dowel) from the top cross bar of the cadillac.

  • kneeling facing away from tower
  • toes 1/2 shin length distance from edge of cadillac, knees hip distance
  • hands overhand grip holding dowel behind body. Elbows are bent and hands at hips
  • inhale prepare
  • exhale straighten arms against body down towards mat
  • inhale drift straight arms backward
  • exhale press straight arms back into body
  • inhale bend arms up body to start position
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22
Q

What are long back stretch modifications and variations?

A

Mods:
- modify tension up or down by moving client away/closer to tower
- move springs on sliding cross bar
- ball between knees for pain and support

Monitor hyperexpension in elbows

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23
Q

what is airplane prep?

A

Yellow arm springs attached to the roll down bar (dowel). Use nonslip pad on bar. Teacher to assist getting bar under clients knees

  • client supine, head at rolldown bar end of Cadillac.
  • knees hanging over roll down bar which teacher assist.
  • fully extend arms, holding each poster approximately 2 inches above the mat, or flush as able to mat
  • inhale prepare
  • exhale, roll, knees toward the ears into a ball position
  • inhale lengthen the body straight up from your shoulders, pressing the pelvis Ford and a plank. Toes pointing down to the mat.
  • exhale, move body down and out until the toes touch the mat
  • inhale roll spine down from sternum to hips to start position

Cue the pelvic floor

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24
Q

What is leg springs: walking

A

Purple leg springs attached to sliding crossbar at halfway position

  • lying supine and centred, head at leg spring end of Cadillac.
  • fully extended arms, holding each post, approximately 2 inches above the mat
  • feet in straps, straight legs up, Core and hamstrings engaged, slight tension on the springs
  • with eight small strokes, begin a walking action to lower the legs to Matt and return
  • perform with normal breath
  • imprint the spine. Springfield heavier, so always imprint when feet are in springs.
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25
Q

What are leg springs: walking modifications?

A
  • if pelvis lifts or client slides up, tension is too strong. Move, crossbar and springs to more appropriate height, or move, the body closer to the posters.
  • yellow leg, springs and option
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26
Q

are leg spring springs: walking variations?

A
  • slight bend at knee, working, glute hamstring connection
  • legs parallel, turned in, turned out
  • Long scissors/long walking (bigger)

Magician
- keep hips, high and move legs only

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27
Q

what are the two ways to get into the magician position?

A
  • tailbone anchored, press, leg, straight down as hips lift simultaneously
  • frog legs into chest, lift hips up and extend legs out as hips push up
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28
Q

what are some leg spring variations?

A

Purple leg springs attached to sliding crossbar at halfway position

  1. Double leg, lowers
    (tick tock)
    - option to hold ball or magic circle inside or outside of legs
    - turned out, parallel, and internally rotated etc
  2. Leg circles
    - small or large circles
    - can do small circles at 45°, or whatever angle
  3. leg beats /grasshopper
    - classically turned out, heals together, small heel clicks as legs, go up and down
  4. Criss Cross (changement)
    - option, small or wide, opening pattern, fast or slow
    - feet work and switch as legs, go up and down
  5. Hamstring stretch.

6
. Happy baby

  1. Can do all of these in magician (move sliding crossbar up to between hole and top cross bar)
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29
Q

What are leg springs: frog

A

Purple leg springs attached to sliding crossbar at halfway position

  • lying supine and centred, head at leg spring end of Cadillac.
  • fully extended arms, holding each post, approximately 2 inches above the mat
  • feet in straps
  • bend knees open as wide as the body frame, knees and 90° flexion (over hip sockets)
  • inhale, extend the legs out to 30° angle
  • exhale to return
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29
Q

What are frog variations?

A

Swimming (both directions)
- breaststroke leg movement
- don’t lose the springs tension

Diamond/hammer “wrap the muscles”
- heels together, feet flexed
- Press down and up

Traditional frog
- Open frog position Flat on the mat
- extend the legs straight out along the mat
- lift legs to, 90
- draw legs back down to frog position on the mat
- can reverse

Magician
- raise the springs up on the sliding bar (will need more spring tension)

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30
Q

What are leg springs: single leg drift

A

Purple leg springs attached to sliding crossbar at halfway position

  • lying supine and centred, head at leg spring end of Cadillac.
  • fully extended arms, holding each post, approximately 2 inches above the mat
  • feet in straps
  • lying supine, straight legs extended at 25° angle, legs press together
  • one leg dress literally on the inhale, returns to centre on the exhale
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31
Q

what are single drift modifications, and variations

A
  • the client closer or further away from the tower, if the pelvis is lifting etc
  • yellow leg spring is an option

Variations
- legs turned out or parallel
- magician

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32
Q

what are leg spring: helicopter

A

Purple leg springs attached to sliding crossbar at halfway position

  • lying supine and centred, head at leg spring end of Cadillac.
  • fully extended arms, holding each post, approximately 2 inches above the mat
  • feet in straps

Lying supine, straight legs, extended up to ceiling, slight tension on the springs
- and how to make long single leg stroke down as an a large scissor action
- exhale as legs open away from midline, perform a large half circle, each way

33
Q

what are helicopter variations?

A
  • Scissor, Scissor, helicopter once, then reverse
  • legs turned in or out
  • magician (will require more spring tension, raise the sliding crossbar up)
34
Q

what are leg springs: bicycle

A

Purple leg springs attached to sliding crossbar at halfway position

  • lying supine and centred, head at leg spring end of Cadillac.
  • fully extended arms, holding each post, approximately 2 inches above the mat
  • feet in straps
  • lying supine, straight legs, extended up, slight turnout, slight tension on springs
  • press, one straight leg out and down to table, bend knee, bring spring outside of knee, extend leg, back upwards, alternate legs, moving and bicycle position
  • repeat and reverse
  • can do in magician (springs will need to be moved up to add tension)
35
Q

what are leg springs: airplane

A

Purple leg springs attached to top crossbar on wide eyelets OR SLIDING CROSS BAR FOR ANYONE MY HEIGHT OR SHORTER… (remove rolldown, bar and other springs)
- lying supine and centred, head at leg spring end of Cadillac.
- fully extended arms, holding each post, approximately 2 inches above the mat
- feet in straps

  • start with knees and to chest parallel or turned out
  • exhale, curl and legs, bending knees to ears
  • inhale stretch, body and leg straight up into the air, pressing the pelvis forward (candlestick) - spring will lose tension
  • exhale Stretch body all the way down to the mat, keeping the body flat
  • inhale slide feet towards sit Bones
  • exhale, bend, knees and chest, open or closed

Modifications
- Roll down spine (articulate) instead of planking down

36
Q

what are side lying legs?

A

One purple leg spring attached at rear, eyelet on slidingcrossbar at halfway position on tower

  • client lying side, head at tower end of Cadillac, body aligned at back edge of Matt, bottom, arm flexed at elbow, holding rear poster, head wrist on upper arm, top, arm reaches, cross, hold edge of mat, or can be flat in front of sternum
  • body and banana shape
  • all exercises can be done, parallel, turned out, or turned in from the hip
  1. Point up, flex down
    - small or large range
  2. Circles
    - small or large, either direction, smaller as heavier
  3. Beats/hot potato.
    - just top or beat both legs when both legs are lifted
  4. Passe / develope / envelope
    - keep spring in front of knee
  5. Bicycle.
    - can go into extension if pelvis stays stacked
  6. Trainer assisted psoas split Stretch.
    - bend bottom leg to help counterbalance
    - squeeze glued and tuck pelvis
    - can take strep onto knee
    - trainer stands behind bottom leg, top leg is over thighs, hands, holding knee and ankle to stretch
37
Q

what are arm springs exercises?

A

Remove roll down bar - Leg springs (standard or yellow, or yellow short springs) attached, eyelets on sliding crossbar at halfway position on Tower. Handles or straps.

  • client supine arms extended holding each poster to get the position before being handed straps into Flat hands
  • imprint spine
  1. Tick Tock.
    - can bring arms to 90 or 45
  2. Circles
    - small or large
    - both directions
  3. Triceps.
    - elbows are still on or off Matt
    - neutral, turned out, circles
38
Q

what are arm spring variations?

A
  • holding ball or magic circle inside or outside legs
  • legs and table top or 45° or 90°
  • heavier spring, or move further away
  • lying on a foam roller or a foam roller to perform exercises - may need nonslip on roller
39
Q

what is flying eagle?

A

Leg Springs, either colour, on sliding, cross bar at halfway position, handles or straps

  • prone head down, feet hooked or hanging over the edge and hooked onto posters
  • hands are in straps
  • inhale, pull straps, skimming the mat to hips, left body spinal extension
  • exhale, arms around and as chest and head returned to start position
  • leg stay connected to the mat the entire time
40
Q

What are flying eagle variations?

A
  • Single arm, Work- on long box will allow more narrow arm position and more range of movement
  • child’s post to release
41
Q

What is flying eagle off the end?

A

Leg Springs, either colour, on sliding, cross at halfway position, handles or straps

  • raise the springs, possibly even higher, tighten crossbars securely
  • use standard box on floor to assist clients getting into an out of straps
  • hook feet under belly strap
  • lying prone, ASIS at edge
  1. chest press
    - Long fingers and flat palms, elbows are wide
  2. Single arm, chest press.
    - alternate arms
    - option to add torso rotation, look up at the moving arm
  3. Superman.
    - Palms shoot straight out from shoulders
  4. Scapula protract/retraction.
    - Long fingers and flat palms reach down to ground
    - move scapula, crack, walnut, and release
    - like shoulder shrugs
42
Q

what is footwork?

A

1R 1B (1-2) springs bottom loaded to push through bar. Safety strap secured to 4/5 loop or higher. Non slip on bar.

Supine, head point towards tower. Feet on bar. Feet directly over hips when legs are extended.
- inhale press up, exhale down.

Feet positions -
- heels
- heel pockets
- arches
- toes on bar - neutral/half high heel/ forced arch
- parallel / turned out / turned in

*take breaks to get circulation flowing.

43
Q

What are footwork variations?

A

Head position reversed
- head at edge of table at push through bar end
*lift up bar for client to get under
*can place chair behind for more room

Single leg footwork reversed
- non working leg in hook lying, tabletop, 45 or 90

44
Q

What is tendon stretch / calf raises?

A

Same as footwork (head either direction)
1R 1B (1-2) springs bottom loaded to push through bar. Safety strap secured. Non slip on bar.
Supine, head point towards tower. Feet on bar. Feet directly over hips when legs are extended.

Balls of feet on footbar
- calf raises
- prancing / running
- climbing/descending (1 calf raise, 1 bend straight, 2 calf raises, 2 bend etc)
- 1 calf raise, one bend, alternate
- circles (pilates first, circle ankles)

45
Q

What is mini reverse tower?

A

1 R or 1 B spring top loaded to push through bar (non-slip on bar)- safety strap on longest loop

Supine feet, toward push through end, hip distance, heel, pockets, and bar, hips and knees at a 90° table top. Both feet are on the bar.
- inhale prepare
- exhale to straighten legs up with bar, then tilt pelvis posteriorly roll up spine to shoulders
- inhale hold at top
- exhale articulate down bend knees

46
Q

what are mini reverse tower, shoulder roll down variations?

A

Single leg lifts
- repeat position/movement and hold at top to perform leg lifts
- can be small or large

Threading
- hold at top to thread a single leg to chest to reach over and under bar holding pelvis level

Marching
- hold at top to exhale, bend both knees to table top and hover to March the feet 3 to 6 inches off the bar
- can pulse both legs

47
Q

what is tower?

A

1 R or 1 B bottom loaded to push through bar, safety strap, and non-slip pad
*can do no springs

Supine head at edge of mat at push through bar end, balls of feet, turned out or parallel, knees bent, hands holding posts next to head, outside of springs, above shoulders, bent elbows, elbows wide

  • inhale prepare exhale, extend legs 3X
  • hold legs at top on last rep. Flex and point feet 3X, return to knee flexed position.
  • inhale prepare, exhale, extend legs, tilt, pelvis, posteriorly, articulate upward towards ceiling
  • inhale at top, exhale, roll to start.
  • inhale, prepare, exhale, extend legs, tilt, pelvis, posteriorly, articulate upward, then bend knees into chest (frog) 3X.
  • hold legs extended at top to articulate spine back to Matt, bend knees.
48
Q

What are tower variations?

A
  • arms length, away from posters
  • more intense for hamstrings and hip flexion
  • very high on neck (candlestick)
49
Q

what is monkey?

A

1 R or 1 B spring bottom loaded to push through bar, safety strap in place

Supine, head at edge of mat at push through bar end, feet, parallel balls of feet are on bar, legs are sit bone distance apart, knees and hips are flexed, hands holding push through bar outside of toes.

  • inhale prepare
  • exhale, bring chin to chest and extend legs to ceiling
  • inhale hold
  • exhale roll down, one vertebrae at a time
50
Q

what are monkey modifications and variations?

A

Single leg option – parallel or turned out
- free leg foot is on mat with bent or straight leg
- Head can be off end of table, wundachair

Variations
- when legs extend at top, hold, then flex and point feet
- when legs extend, perform a pull-up with arms to expand chest upward toward bar (very small range of movement)
- Single leg hip, Stretch - 1 foot on bar, torso on mat, opposite leg, resting long on mat, drawer bar, towards you, slightly turned out, bent knee (deep hip, Stretch) - resting leg can be extended or hook lying.

51
Q

What is hip Stretch?

A

1 B or 1 R bottom loaded to push through bar, safety strap in place, spring in front of client

Side, lying with head at edge of mat at push through bar end, back aligned with back edge of table, head, resting on bicep, elbow bent at 90°. Other hand can be in front of sternum or extended long. Top leg has ball of foot and bar, knee is flexed into shoulder, bottom leg is extended and hips, 45° (banana)
- inhale extend top leg and point and flex at top of movement
- exhale return

52
Q

what are hip Stretch variations

A
  • foot moves to various positions on the bar – further back towards shoulder = more Stretch, further forward = more knee torque
53
Q

What is teaser?

A

1 R or 1 B spring top loaded to push through bar = assistance
Or Y bottom loaded = resistance (use safety strap, if bottom loaded)
*Can use no spring

Supine, slightly off edge of mat at push through bar end, palms shoulder distance on bar, legs and hook lying, hold bar over chest
- inhale prepare
- exhale, bring chin to chest and roll up to a sitting position
- inhale hold and a flatback/open chest posture
- exhale posterior tilt pelvis and articulate spine back down

54
Q

what are teaser variations?

A

Single leg extension
- knees glued together, extended leg before you start

Knees at table top

Extended to, 45° and remain

Dead lift legs from mat to teaser
- body and legs at same time

Hold teaser up - legs lower and lift

Hold teaser up - small pumps at top of movement (in front or behind head)

Hold teaser up and combine arm pumps with legs, lowering and lifting

55
Q

what are teaser variations - bottom loaded springs?

A

1 Y spring (variable)

Series of 5 - hold bar fully extended or elbow, slightly bent, curl, shoulder, blades off mat, legs and parallel or turned out
- Single leg reach
- double leg reach
- legs lower lift
- scissors
- frog

Supine push-ups, using the bar
- elbows, narrow, or wide

Straight arms, scapula, retraction/protraction

56
Q

what is the classical execution of teaser?

A

No spring OR top loaded with 1 spring

Head at edge of mat, legs fully extended, holding push through bar behind posts

  • extend bar for towards ceiling rolling up to sitting position, then articulate back down to the mat
  • repeat and hold at top position bend elbow 1X taking bar behind head, extend arms, back up and articulate back to mat
  • extend arms and roll up simultaneously, lifting legs to a full teaser. Return by articulating spine down and lowering legs.
  • repeat movement, at top of teaser, perform, elbow, flexion, and extension pattern 1X, lower and lift legs 1X, hold, and return to start position
  • repeat roll up to full teaser, at top, release the bar and reach for toes, in a forward fold stretch.
57
Q

What is abdominal curl down?

A

1 Y or 1 B spring top loaded to push through bar
No spring option **

Seated with back to push through end, hipsa hands length from back edge. Seated inside frame of bar, facing it.. knees bent. Under hand wide easy grip.

  • inhale prepare
  • exhale curl back to T point, scoop core
  • inhale hold
  • exhale curl back up
    (two full breaths)
  • good core work for client with bad neck
58
Q

What are abdominal curl down variations?

A

1B or 1Y OR no spring (lighter harder) - seated hands distance from edge, roll down to T point

Oblique lower body
- knees rotate to write or left, chest stays square
- tippy toes
- left one glutes, sitting on side of

Oblique upper body
- one overhand grip, one under hand grip
- knees square
- shoulders rotate towards the underhand grip side
- scoop core and roll back

Legs in table top
- perform either option

59
Q

What is bonus scapular Work? (abdominal curl down position)

A

Seated, scapula Work
1 R & 1 B top loaded
Sit on moon box at back of mat with legs bent or crossed
- underhand or overhand grip
- pull bar towards lap and resist the return

Sit inside frame
- feet on standard box, bar positioned over shoulder, underhand, palm, facing in
- perform pull downs
- hold or pulse

Sit outside of frame
- feet on standard box, bar positioned over inside, shoulder or arms length away
- under hand, palm faces in
- her pull, downs, hold or pulse

60
Q

what is reverse push through?

A

1 B spring top, loaded on push through bar

Seated on Cadillac, back at push through end, set approximately centre of mat. Legs bent, feet flat on mat, reach back, place, hands wide on bar palms down.

  • inhale prepare
  • exhale press, bar backwards and low, lumbar rounds, chin tucks
  • to roll back up
  • on last repetition bar can move back and up high for deeper Stretch
61
Q

what are are reverse push through modifications and variations?

A
  • straddle along standard box
  • under hand grip - wrap with thumb
  • straight legs in front on Mat
62
Q

what is mermaid?

A

1 B or 1 R top loaded to push through bar, standard box on floor under feet

Seated side, Cadillac, feet on box, approximately half arms length from push through bar. Inside hand and bar, palm down slightly forward of shoulder joint..

  • begin with elbow bent to 45°
  • inhale raising opposite arm
  • exhale press bar down, bending spine laterally, freehand stretches over
  • inhale hold
  • exhale, roll up and return to start
    (can do reformer breathing)
63
Q

what are mermaid variations?

A

Pivot on lateral bend
- square shoulders to mat and hold bar with both hands, push through deeper, allow bar to drift up and open chest to push through end, keep opposite hip, anchored
- can stretch arms up straight for more Stretch - bar goes up

64
Q

what is push through spine stretch

A

1 B or 1 R spring attached to push through bar from top cross bar
(I prefer blue)

Feet against posts, facing push through bar, end, straight arms, open chest
- inhale prepare
- exhale press bar to level of sternum and continue to flex forward reaching over feet
- inhale hold
- exhale back to seated position
- on return from curl inhale to allow bar to drift overhead and stretch chest upward (springs can go slack)

65
Q

What are push through - spine Stretch, modifications and variations?

A

1R or 1B top loaded

Modifications
- sit on half a moon box, slightly bend, knees, use roller/pillow for a tight hamstrings
- High back, release only or spine, Stretch only

Variations
- hold bar at attention, slight bend at elbows, perform small pumps with torso to work core
- assisted Stretch at end of range of movement/during hamstring stretch/ bar to traction spine
- one hand on bar, Free arm reaches back to side
- perform saw Stretch

66
Q

What is cat?

A

1 B or 1R spring top loaded on push through bar. Lighter spring.= more challenging, belly strap over ankles

Kneeling on mat facing push through bar, arms distance from bar, hands on bar, palms down and wide
- inhale prepare
- exhale press bar forward, spine rounds, chin, tucks
- inhale extended spine to Flat back
- exhale roll back from halves back to upright position

66
Q

What is swan?

A

1 B or 1 R top loaded on push through bar
Lighter spring= more challenging
(McKenzie type exercise)

Lying prone, facing push through end, arm distance from posters, hands on bar and wide. Legs open hip distance.
- inhale prepare
- exhale, anchor, shoulders, down, length and neck
- inhale as head and chest
- exhale, dive heads down to return to start position

66
Q

What is breathing/traditional ending?

A

2 Y arm springs attached to top crossbar using rolldown bar. Trapeze attachments secured directly over clients knees.

Supine on mat, head at rolldown end of tower, arm distance from posters, hands wide on bar. legs extended feet are turned out and flexed behind strap of trapeze
- inhale lift pelvis posterior to plank on shoulders and simultaneously press bar towards lap
- hold breath for 5 to 8 counts with straight arms
- exhale, roll down, arms release tension

67
Q

What are swan variations?

A
  • trainer tractions sacrum and presses bar out - lining the spine for a stretch

Overhead arm extension
- inhale prepare
- exhale, bend, elbow, taking bar behind head
- inhale straighten bar, as spineless into extensions, arms are high
- exhale returned torso to Matt, bending arms behind head, then extend arms forward to start position

Child’s pose at end

68
Q

what are breathing/traditional ending modifications and variations?

A

Modifications
- can use theraball or standard box under heels
- slightly bend knees - engages more hamstrings and glutes

Variations
- breakdown the steps – lift pelvis, pull, arms, reverse
- pump, arms lap, while holding breath

69
Q

What is hanging?

A

Fuzzy straps set arms length from end on top rails on Cadillac or closer to vertical posters if needed. Sliding crossbar must be moved all the way up and roll down bar and springs must be removed. (should only be the client and the posts.)

Lying on mat or long box, head at open end of tower, feet secured into fuzzy straps overhead
- lift hips, pull body to edge of mat by grasping the posters
- lower head slowly off back edge, move, hand position, higher up on posters to ease entire body over the back edge to a hanging position
- release hands, arms reach towards
- return arms to posters, tuck chin and reverse up

70
Q

What are hanging pullups?

A

Trapeze attachment secured 1/4 way into centre from one end. Hands on non-slip material at opposite end 1/4 way in for grip

Hold onto the top poles and place feet on top of the trapeze bar, flexed, and turned out to secure feet. Let pelvis drop down into a V position to traction spine.
- inhale prepare, exhale, tilt pelvis upward into full plank position.
- inhale and pullups
- exhale, release pelvis into full V position again

71
Q

What are hanging pullups variations?

A
  • can articulate the spine up and down to the plank position
  • can add high back release after the pullups
  • trainer can lie supine under client and prop feet under pelvis for a nice stretch.
72
Q

What is hanging back?

A

Trapeze attachment secured one quarter way into centre from end, nonslip material wrapped on each top pole, approximately shin length from the trapeze for hand grip

  • standing on Cadillac, with back to trapeze, hold onto top poles, hands in front of shoulders, place feet back in fuzzy strap of trapeze at the ankle joint.
  • Feet are flexed.
  • Keep elbows bent at right angles.
  • perform pullups
  • keep the knees directly under the hips
73
Q

what are hanging back variations?

A

Traditional allows the legs to be almost completely straight behind the client.
- come further forward on top poles.
- perform pullups here
- arms can go straight
- straighten arms for a stretch to open the front of the body

74
Q

what is spread eagle?

A

A great stretch for everyone and good to traction the spine

  • Standing on Cadillac facing tower end, hold onto side, posters, with hands above shoulders and nonslip material.
  • placed against posters in turnout (arches of feet against the polls)
  • inhale to straighten arms, body is in a plank on a diagonal
  • exhale Chin to articulate the spine down to a chest out tail out flatback position
  • inhale hold to traction the spine
  • exhale to tuck the pelvis and reverse spinal articulation back to standing
  • inhale pelvis presses into spine extension, looking at ceiling
  • exhale, tuck and articulate back down to the Flat back position.
75
Q

What are spread, eagle modifications, and variations?

A

Modifications
- standing on the floor to face the Cadillac instead of being on top
- do not go into the high back release

Variations
- use foot plate against posters
- hold posters in variable positions from the top of the Cadillac to waste height
(lower= more intensity)
(bent knees= even more intensity)

76
Q

what is cat walk over?

A

Trapeze bar moved completely out of the way, all springs on tower side need to be removed. Non-slip material for hands on top rails.
- Sliding crossbar at halfway point or slightly higher.

  • hands are in the middle of the top bars
  • first step onto sliding crossbar
  • 2nd step onto top crossbar
  • split over upside down and hold for stability
  • continue over placing the foot onto the mat, other leg is in an arabesque
  • both feet come down, hands release the top bars
77
Q

what are cat walk over modifications and variations?

A

Modifications
- perform walk over to split phase and then return to start position
- stand on a standard box, can be helpful when coming down

Variations
- during walkover phase, hold the split Stretch
- perform arabesque at the end of the walk over

78
Q

what are bonus stretches standing on the Cadillac?

A

Trapeze bar towards one end.

Standing league stretches

Hamstrings
- place, one foot on top bar of trapeze
- Standing league can be parallel or turned out.
- hips are a square

Adductors
- move the top foot to the side of the trapeze and pivot the standing leg to face the side, if coming from hamstring Stretch
- bottom leg is turned out lean into the top leg that is on the trapeze and Stretch

Quad/hip flexor
- arabesque with the back leg on the trapeze bar
- can bend the front knee
- can press back with the front leg straight into a split, arms are holding the top bars
(put foot down into fuzzy, if low in flexibility)

Side shoulder stretch with fuzzy strap from top bar
- outside hand goes into fuzzy strap
- inside hand holds side post
- crescent, the body for a side stretch

Standing on floor Stretch
- one leg up on the mat
- can Stretch hamstring, pigeon, inner thigh, Stretch, etc

79
Q

what are bonus legs on top of Cadillac?

A

Standing on Cadillac. two purple leg springs are attached to trapeze crossbar at centre eyelet. (both springs into one eyelet.) - sliding crossbar is in the centre of the Cadillac.
- place, both feet inside the loops.
- hands, hold top rails

Pilates, first position (or dancer first)
- plie, releve, straighten, heels down
- reverse
- tendus
- tendu de gage
- fondu/develope
- rond de jambe
- endedant/devant

Hip drop/hip hike
- 1 foot on moon box
- other foot, lowers and lifts, as pelvis, laterally, tilts, and lifts
- repeat on both legs.