Practical Exam - Cadillac / Tower Flashcards
Punches
Cadillac tower - Arm work - intermediate - Arms Standing Series
DESCRIPTION
Setup: Starting in Hug-a-Tree position, From t position, hands holding handles (fist or open hand) at eye level, palms facing down, arms bent, elbows out to sides, knuckles forward always
Resistance: 2Y Short w Handles
MOVEMENT
Exhale: Straighten one arm forward, switch arm simultaneously
Inhale: Repeat movement pattern
MUSCLE FOCUS
* Elbow extensors
* Shoulder horizontal adductors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Elbow extensor strength
* Shoulder horizontal adductor strength
* Scapular stabilization
* Trunk stabilization
CUES
* Arms move in straight line directly opposite eyes
* Maintain scapular stabilization
* Maintain trunk stabilization
* Keep movement focused in arms
Cues: Maintain constant tension in springs, keep arms wide and reaching outward, keep pelvis facing forward as long as possible.
Butterfly
Cadillac tower - arm work - advanced - arms standing series
Set up: standing upright facing away from tower, body leaning slightly forward, holding handles, palms facing forward, arms in a T position, elbows soft, cross bar slightly above shoulder height
Resistance: 2Y Short w Handles
Movement:
Inhale: laterally flex trunk
Exhale: Rotate upper body to face tower, bring top arm up and over and bottom arm under and across into a T position
Inhale: Reverse sequence, return to lateral flexion position
Exhale: lift trunk, return to starting position
Muscle focus: abdominal obliques
Objectives: Ab obliques stretch, ab obliques control
Side Lift (Push through group)
Cadillac - Lateral Flexion/Rotation - Intermediate - Push through group
DESCRIPTION
Setup: Lying on side in neutral spine position, arms straight, head resting on bottom arm, top hand holding PTBar, pelvis perpendicular to mat, legs straight and aligned with trunk, top leg in front, feet plantarflexed (feet in strap if available)
wrist is on the edge - you want PT bar to be leveled with tower when arms straight. Teacher does not let go of the bar for safety
Resistance: light
more spring = more assistance in lift but harder to push through
MOVEMENT
Inhale: Bend and straighten top arm, bringing PTBar forward and up
Exhale: Lift trunk into lateral flexion, lifting bottom arm toward PTBar
Inhale: Lower trunk, lowering bottom arm
Exhale: Bend and straighten top arm, bringing PTBar down and back, return to start position
MUSCLE FOCUS
* Spinal lateral flexors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Spinal lateral flexor strength
* Spinal lateral flexor stretch
* Trunk stabilization
CUES
* Keep arm on PTBar straight while lifting body
* Imagine moving between two panes of glass
only go as high as able with keeping pelvis neutral
Hanging Back
Cadillac - Back Extension - Advanced
Resistance: N/A
Setup: USE GRIPPERS: Hold onto the cross bars on the top section of the Cadillac, legs straight and externally rotated, feet on trapeze dorsi flexed, back extended
Movement:
Exhale: curl the pelvis and spine up to a horizontal line
Inhale: extend the spine further into an arc shape
Exhale: return to horizontal before returning to starting position
Muscle Focus: Back extensors
Objectives: Back extensor strength, Chest stretch
Cues: Initiate the articulation of the spine by drawing in the abdominals, Reach tailbone towards the mat when hanging in starting position, Maximize extension in the mid and upper back before lumbar and hip extension! Feet can stay in dorsi flex or go into plantar flexion to accentuate line.
Saw (push through group)
Cadillac - FBI - Advanced
Set up: Sitting upright, facing PTBar, feet pressing against upright poles, hands on PTBar shoulder width apart
Resistance: light
Movement:
Exhale: Round trunk and lean back, holding on to PTBar
Inhale: release one arm, extend trunk into upright position, rotate trunk toward arm holding PTBar
Exhale: reach forward, flexing at hip with trunk over leg KEEPING FLAT BACK, hand to outside of foot
Inhale: extend spine followed by lifting to upright sitting position in rotation, return to starting position
Muscle focus: hammies
Objectives: hammie stretch, back extensor control, abdominal oblique control
Cues: Rotate trunk on longitudinal axis, keep back extensors engaged, head aligned with spine when stretching forward
Sitting Forward
Cadillac - FBI - Intermediate
Set up: sitting upright, facing PTBar, feet pressing against upright poles, hands on PTBar shoulder width apart
Resistance: medium (top loaded)
Movement:
Exhale: round trunk into a c curve, press bar down and then forward together with body reaching forward
Inhale: extend spine on a diagonal line
Exhale: round trunk, returning to c curve position, lift arms
Inhale: extend trunk, sitting upright, return to starting position
Muscle focus: abs
Objectives: ab control, hammie stretch, spinal mobility
Cues: keep arms straight throughout, differentiate between movement of trunk and arms
Tower prep
Cadillac - spinal articulation - fundamental
Set up: lying supine, arms straight and overhead holding upright poles (close to mat), legs straight and parallel, toes in PTBar, feet plantar flexed
Resistance: medium (2 springs) bottom loaded
Movement: Exhale: roll up onto shoulder girdle while simultaneously bending knees and extending hips (bar should move when pelvis moves) Inhale: pause Exhale: roll down, straightening knees Inhale: dorsi flex and plantar flex feet
Muscle focus: abs, hip extensors, hammies
Objectives: spinal articulation, hammie stretch, hammie control
Cues: keep arms straight, scapulae stable, initiate movement with deep lumbar flexion, maintain hip extensor engagement throughout
Thigh stretch with roll up bar
Cadillac - FBI - Intermediate
Resistance : Roll up bar (light to medium)
Set up: kneeling (~1/2 way on table), hands on RU bar shoulder width apart, palms down.
Movement: Exhale: Posteriorly tilt pelvis, hinge back Inhale: Pause Exhale: Lift up Inhale: Return to start
Muscle focus: abs, quads
Objectives: an control, quad strength, quad stretch
Shoulder adduction single arm
Cadillac - arm work - intermediate - push through group
Set up: Sitting sideways, one hand holding PTBar, palm facing up, other arm by side
Resistance: medium (1 green)
Movement:
Exhale: adduct shoulder, elbow bends
Inhale: abduct shoulder, return to starting position
Muscle focus: Latissimus dorsi (NOT BICEP)
Objectives: shoulder adductor control
Cues: Minimize use of bicep, maintain slight external rotation of shoulder, actively engage shoulder adductors prior to movement
Breathing with Push Through Bar
Cadillac - Ab Work - Intermediate
Set up: lying supine in a neutral spine position, holding PTBar, arms shoulder width apart, feet resting on trapeze strap, legs externally rotated, feet dorsi flexed.
Resistance: medium / light (top loaded)
Movement:
inhale: pull PTBar though to overhead
Exhale: return PTBar to starting position
Inhale: roll pelvis and spine off mat
Exhale: roll spine down to starting position
Inhale: roll up to teaser position
Exhale: roll down, return to starting position
Muscle focus: abs
Objectives: spinal articulation, improve coordination, balance and breathing
Cues: Perform three distinct phases in each repetition, keep elbows wide when pulling PTBar through to overhead.
Changes
Cadillac - Leg Work - Advanced - Single Leg Side Series
Set up: Lying on side, legs straight and EXTERNALLY ROTATED, top leg on a diagonal line, foot in strap, bottom arm straight, head resting on arm, top arm holding upright pole or placed on mat in front of body
Resistance: Medium (bar ~12 in from top of cadillac)
Movement:
Exhale: Lower top leg in front of bottom leg
Inhale: Lift top leg
Exhale: Lower top leg down behind bottom leg
Inhale: Lift top leg, return to starting position
Muscle focus: Hip adductors
Objectives: Hip adductor control, pelvic lumbar stabilization
Cues: Minimize pelvic lumbar movement, imagine elongating both legs out of hip joints, engage abs (particularly obliques) to create a small space under waistline
Sitting Side Prep
Cadillac - arm work - intermediate - push through group
Setup: sitting sideways, one hand on PTBar, palm facing down, arm straight, other arm out to side, fingers on mat (set up far enough away, the arm won’t go far down)
Resistance: medium (1 green? 1 yellow?) top loaded
Movement: Inhale: adduct scapula Exhale: adduct shoulder, abduct scapula Inhale: adduct scapula Exhale: abduct shoulder, abduct scapula, return to starting position
Muscle focus: scapula adductors, scapula abductors, shoulder adductors
Objectives: scapula adductor control, scapula adductor control, shoulder adductor control
Cues: Maximize scapula glide, avoid lateral deviation of trunk!! (Keep ribcage stable)
Circles (Forward, Back)
Cadillac - Leg Work - Advanced - Single Leg Side Series
Set up: Lying on side, legs straight, EXTERNALLY ROTATED and together, top foot in strap, bottom arm straight, head resting on arm, top arm holding upright pole or placed on mat in front of body
Resistance: Light to Medium
Movement:
Circles Forward:
Inhale: Reach top leg forward
Exhale: Circle leg up, around and back, return to starting position
Circles Back:
Inhale: Reach top leg back
Exhale: Circle leg up, around and forward, return to starting position
Muscle Focus: Hip adductors
Objectives: Hip adductor control, Hip joint range of motion, Pelvic Lumbar stabilization
Cues: Keep pelvis stable, maintain spring tension throughout movement, maximize hip eternal rotation and hip disassociation.
Arms Standing Series
Cadillac tower - arm work - int/adv
Chest Expansion Hug a Tree Circles (up, down) Punches Biceps Butterfly
Teaser 1 - Cadillac
Cadillac - Abdominal work - advanced
Set up: lying supine, holding PTBar arms shoulder width apart, legs straight on a Diagonal line
Resistance: light to medium (1 spring top loaded)
Movement:
Inhale: roll up, extend trunk
Exhale: roll down, return to start
Muscle focus: abs, back extensors
Objectives: ab strength, back extensor strength, hip flexor control, trunk stabilization
Cues: keep legs still throughout, articulate spine during roll up and down, extend back to achieve final teaser position
Circles (up and down) - arms standing series
Cadillac - arm work - intermediate - arms standing series
Set up: starting in hug a tree position (farther out = more challenging)
Resistance: medium
Movement:
Circles up:
Exhale: Draw arms toward each other until they are parallel to each other
Inhale: Rotate arms so palms face down, lift arms overhead, circle out to sides, return to starting position
Circles Down:
Inhale: Lift arms overhead
Exhale: press arms down to shoulder height, palms facing down
Inhale: Rotate arms so palms face each other, open arms to starting position
Muscle focus: shoulder extensors and horizontal adductors
Objectives: scapulae stabilization, increase range of motion in shoulder joint, trunk stabilization
Cues: maintain abdominal engagement, keep arms in peripheral vision when out to sides
Scissors
Cadillac - Leg Work - Advanced - Single Leg Side Series
Set up: Lying on side, legs straight, EXTERNALLY ROTATED and together, top foot in strap, bottom arm straight, head resting on arm, top arm holding upright pole or placed on mat in front of body
Resistance: Light to medium
Movement:
Exhale: Flex top hip while extending bottom hip, keeping both legs straight (2 pulses)
Inhale: Switch legs (2 pulses)
Muscle Focus: Hip flexors, hip extensors
Objectives: Hip extensor stretch and control, hip flexor stretch and control, pelvic lumbar stabilization
Cues: Keep pelvis stacked and stable, maintain equal distance between legs as they move forward and back creating a V position (don’t go wider than Cadillac), engage abdominals) particularly obliques) to create a small space under the waistline. Push into upper arm for support.
Hug-a-tree (arms standing series)
Tower - arm work - intermediate
Set up: standing upright facing away from tower, holding triangle handles, palms facing forward, body leaning slightly forward, arms in t position, elbows soft, cross bar slightly above shoulder height, feel weight through heels
Resistance: medium
Movement:
Exhale: draw arms toward each other until they are parallel to each other, in line with shoulders
Inhale: open arms, return to starting position
Muscle focus: Pectoralis major
Objectives: shoulder adductor strength, trunk stabilization
Cues: Keep back broad and scapulae stable, keep arms elongate with fingers reaching outward, feel weight through heels
Foot Work Resistance (Cadillac)
2 yellow springs for 2 legs, 1 yellow spring for single legs.
Squats
Cadillac Tower - Leg Work - Advanced
Set up: Standing upright facing Tower, holding straps, palms facing body, elbows bent to 90 degrees creating tension in springs, cross bar slightly above shoulder height
Resistance: Medium (Bar slightly above shoulder height)
Movement:
Inhale: Bend knees
Exhale: Straighten knees, return to starting position
Muscle Focus: Quads, biceps
Objectives: Quad strength, knee stabilization, bicep strength
Cues: Hold arms parallel to each other, keep upper arms stable and parallel to floor, keep trunk upright as if moving up and down a wall.
Monkey Original
Cadillac - Fundamental - Spinal Articulation
Set up: Lying supine, hands and toes on PTBar, arms shoulder width apart
Resistance: medium (2 springs) bottom loaded
Movement:
Exhale: roll up with trunk, straighten legs simultaneously
Inhale: dorsi flex and plantar flex feet
Exhale: roll down, return to starting position
Muscle focus: abdominals
Objectives: ab control, spinal stretch and mobility, hamstring and calf stretch
Cues: engage abdominals prior to movement, keep shoulders neutral while in pike position, maintain plantar flexion while rolling up and down
Kneeling Cat Stretch
Cadillac - FBI - Intermediate
Set up: kneeling, hands on PTBar shoulder width apart, Pam’s David down, elbows bent out to sides
Resistance: medium (top loaded)
Movement:
Inhale: prepare
Exhale: straighten arms pressing PTBar down, roll down, extend trunk into neutral spine position parallel to mat
Inhale: stretch shoulders
Exhale: roll up, bend arms, return to starting position
Muscle focus: abs, back extensors
Objectives: shoulder stretch, spinal articulation, trunk stabilization
Cues: avoid thrusting ribs forward during shoulder stretch, maintain scapular stabilization during shoulder stretch
Notes: if someone is tight in hip flexors, higher springs
Biceps (arms standing series)
Cadillac tower - arm work - intermediate - Arms Standing Series
Set up: standing upright facing away swim tower, body leaning slightly forward, holding handles, palms facing forward, arms reaching back on a Diagonal line, elbows straight, cross bar slightly above shoulder height, little bit of upper back extension, otherwise neutral
Resistance: medium
Movement:
Exhale: bend arms, keeping elbows in place
Inhale: straighten arms, return to starting position
Muscle focus: biceps
Objectives: elbow flexor strength, stretch anterior aspect of the shoulder, trunk stabilization
Cues: maintain shoulder extension, elbows remain at consistent height throughout, elbows remain behind body at a consistent height throughout.
Roll-up top loaded
Cadillac - Warm up series - intermediate
Set up: Lyft supine in a neutral spine position, holding PTBar, arms shoulder width apart, legs straight (can bend knees for hammies)
Resistance: medium
Movement:
Inhale: lift head and shoulder girdle
Exhale: roll up to Upright position, arms overhead
Inhale: bend and straighten arms
Exhale: roll down, return to starting position
Muscle focus: abdominals
Objectives: ab strength, shoulder stretch
Cues: bend arms until bar is in line with head
Co-contract abs and back extensors to stabilize trunk
Maintain slight shoulder external rotation when bending arms
Lying Side Single Leg Series
(Cadillac)
Changes
Scissors
Circles (Forward, Back)
Roll up bottom loaded
Cadillac - Abdominal Work - Advanced
Set up: Lying supine in a neutral spine position, holding PTBar, arms shoulder width apart, legs straight
Resistance: light to medium (1 spring)
Movement: Inhale: lift head and shoulder girdle Exhale: roll up to upright sitting position, arms overhead Inhale: bend and straighten arms Exhale: reruns to starting position
Muscle focus: abs
Objectives: ab strength, back extensor strength, shoulder strength
Cues: bend arms until bar is in line with head, elbows reach out to sides when bending, co-contact abs and back extensors to stabilize trunk, avoid scapular elevation, don’t tuck pelvis at end (may need to bend knees)
Mini roll-ups oblique
Cadillac - Warm up series - intermediate
Set up: lying supine, knees bent, holding PTBar, palm facing up, other hand behind head, lift head and shoulder girdle, rotate trunk away from arm holding bar.
Resistance: light to medium (green…can add blue for help)
Movement:
Exhale: lift trunk further
Inhale: lower trunk to chest lift with rotation position.
Final inhale: return to center, lower to supine position
NOTE: come up to PSIS, down to bottom of scapula
Muscle focus: abdominal obliques
Objectives: ab strength (oblique focus)
Maintain neutral pelvis
Cues: keep weight even on both feet
Don’t allow ribs to flare on under side
Maintain engagement of obliques throughout
Don’t mean to opposite side
Prone 2 (Push through group)
Cadillac - Back Extension - Intermediate - Push through group
Setup: Lying prone, arms straight holding PTBar, reaching overhead as far as possible while maintaining scapulae depression
Resistance: Medium to heavy
Movement:
Inhale: bend elbows outward, lift bar back and overhead
Exhale: continue lifting bar as trunk extends (pubic bone on mat, otherwise tummy is off)
Inhale: lower trunk
Exhale: bend elbows returning to starting position
Muscle Focus: Back extensors
Objectives: Back extensor strength, Shoulder stretch, Abdominal control and stretch
Cues: Engage abdominals throughout movement, Achieve maximum stretch in shoulders prior to back extension, Lower the trunk as far as possible before bringing the arms through to complete the movement. ONLY DO IF PAINLESS AND SMOOTH. This is pretty impractical, usually!
Sitting Back
Cadillac - FBI - Advanced (push through group)
Set up: Sitting upright, back toward PTBar, hands on PTBar shoulder witchy apart, arms straight
Resistance: light (top loaded)
Movement:
Inhale: prepare
Exhale: round trunk, pressing back
Inhale: bring trunk forward, folded over legs
Exhale: lift arms, trunk follows, maintaining deep flexion, to sitting position
Inhale: return to flexed position pressing arms down
Exhale: extend trunk, sitting upright, return to starting position
Muscle focus: abs
Objectives: ab control, shoulder stretch
Cues: avoid hyper extension of elbows, articulate through spine when returning to sitting upright position (as if peeling on/off a wall)
Shoulder Adduction Double Arm
Cadillac - arm work - intermediate - push through group
Set up: Sitting upright one leg on each side of Cadillac, holding on sides of PTBar, elbows bent reaching out to sides
Resistance: medium
Movement:
Exhale: Pull bar down and ELBOWS BACK
Inhale: Return to starting position
Muscle focus: Latissimus dorsi
Objectives: Shoulder adductor control
Cues: Keep elbows AS WIDE AS YOU CAN, minimize use of biceps, actively engage shoulder adductors prior to movement.
Roll up with roll up bar
Cadillac - Warm Up Series - intermediate
Set up: lying supine in a neutral spine position, holding RUBar, arms shoulder width apart
Resistance: light to medium ((RUBar)
Movement: Inhale: lift head and shoulder girdle Exhale: roll up Inhale: pause Exhale: roll down, return to start
Muscle focus: Abs
Objectives: abdominal control, truck stabilization
Cues: keep knees soft, maintain c curve, simulate exact positions as roll up on mat
Prone 1 (Push through group)
Cadillac - Back Extension - Intermediate - Push through group
Setup: Lying prone, arms straight holding PTBar, reaching overhead as far as possible while maintaining scapulae depression
Resistance: Medium to heavy
Movement:
Inhale: lift trunk
Exhale: lower trunk
Muscle Focus: Back extensors
Objectives: Back extensor strength, Shoulder extensor control, Abdominal control
Cues: Depress scapulae prior to the movement, Engage abdominals throughout movement, Press lightly down on the push through bar with straight arms (Like swan on chair)
Shoulder stretch
Cadillac - stretches - intermediate
Set up: Lying prone, forehead resting on one hand, other hand holding PTBar with hand facing back (away from head), shoulder internally rotated
Resistance : medium (top loaded)
Movement:
Exhale: internally rotate shoulder and lower PTBar
Inhale: externally rotate shoulder and allow PTBar to rise
Muscle focus: shoulder rotators
Objectives: shoulder mobility, shoulder stretch
Cues: visualize screwdriver type movement, breathe continuously throughout movement, move slowly through full ROM
Single leg supine exercises
Cadillac - hip work - intermediate
All in parallel
Single leg Frog
Single leg circles (up, down)
Hip extension
Single leg bicycle (reverse)
Tower
Cadillac - spinal articulation - advanced
Set up: lying supine, arms straight and overhead holding poles (close to mat), legs straight and parallel, toes on PTBar, feet plantar flexed
Resistance: medium (bottom loaded)
Movement: Exhale: roll up onto shoulder girdle Inhale: bend and straighten knees Exhale: roll down, return to starting position Inhale: dorsi flex and plantar flex feet
Muscle focus: abs, hip extensors
Objectives: spinal articulation, hammie stretch, hammie control
Cues: initiate movement with deep lumbar flexion, maintain hip extensor engagement throughout, bend knees no more than 90 degrees when in top position
Mini roll-ups
Cadillac - Warm up series - Intermed
Resistance - light to medium - top loaded
Set up: Lying supine, knees bent, holding PTBar, arms shoulder width apart, LIFT TO CHEST LIFT POSITION
Movement:
Exhale: lift trunk further
Inhale: lower trunk to chest lift position
Final exhale: lower to mat
Cues: maintain c curve, scapular stabilization, roll up spine sequentially
Notes: lumbar imprints into mat, prob not neutral spine
Warm up series - Cadillac
Roll up with roll up bar
Mini roll ups
Mini roll up obliques
Roll up tip loaded
Chest Expansion (arms standing series)
Cadillac - Arm work - intermediate
Triangle handles, cross bar slightly above shoulder height
Exhale: extend shoulders
Inhale: flex shoulders, return to starting position
Latissimus dorsi
Cues: minimize scapulae movement, maintain ideal posture and alignment, reach arms down as if touching fingertips to floor
Side Reach
Cadillac - FBI - Intermediate
Set up: Sitting upright, facing PTBar, feet pressing against poles, hands on PTBar shoulder width apart
Resistance: medium (top loaded)
Movement:
Exhale: round trunk and lean back, holding onto PTBar
Inhale: release one hand, reach back with arm, palm up (not past midline)
Exhale: Return hand to PTBar
Inhale: extend trunk, sitting upright, return to starting position
Muscle focus: abdominals with oblique focus
Objectives: ab control, oblique stretch, shoulder adductor stretch
Cues: press both feet into poles, palm of reaching hand faces the ceiling, maintain flexion in lumbar region and a stable pelvis when reaching back
Bottom lift with roll up bar
Cadillac - ab work - intermediate
Set up: lying supine in a neutral spine position, holding RUBar, feet resting on trapeze strap, legs externally rotated, feet dorsi flexed.
Resistance: Medium (RUBar)
Movement:
Exhale: roll pelvis and spine off mat, bringing arms down
Inhale: no movement
Exhale: roll spine down to starting position while allowing arms to lift
Muscle focus: abs, latissimus dorsi
Objectives: spinal articulation, shoulder extensor control, trunk stabilization
Cues: Maximize lumbar flexion as spine lifts off mat. Aim for a straight diagonal line with body in top position. Maintain slight tension in RUBar springs throughout movement with straight arms.
Sitting Side
Cadillac - arm work - intermediate - push through group
Set up: sitting sideways, one hand on PTBar, palm facing down, arm straight, other arm
Out to side, fingers on mat
Resistance: medium (1 yellow?) top
Loaded
Movement:
Inhale: Adduct scapula
Exhale: adduct shoulder and abduct scapula, laterally flex trunk, reach arm overhead
Inhale: Pause
Exhale: reverse sequence, return to starting position
Muscle focus: scapula adductors and abductors, abdominal obliques
Objectives: scapula adductor and Andy got control, abdominal oblique stretch, shoulder adductor control
Cues: Use shoulder adductors to support lateral flexion, Glide scapula And adduct shoulder prior to lateral flexion. Pelvis can come off mat a bit
Hip Opener (Cadillac)
Cadillac - Foot Work - Intermediate
Resistance: Light (1 yellow)
Setup: Lying on side, one leg placed on mat, bottom arm straight with head resting on it, toes of top leg placed on PTBar, hip externally rotated, PELVIS STACKED!
Movement:
Exhale: straighten working leg
Inhale: bend leg, return to starting position
Muscle Focus: Hip external rotators
Objectives: Hip external rotator control, Adductor control and stretch, Hip extensor control and stretch
Cues: Keep bottom leg straight and reaching downward, Direct knee TOWARD OR BEHIND UPPER SHOULDER as it bends (not forward), Keep pelvis stable avoiding hiking and anterior tilt of pelvis
