Practical Exam - Cadillac / Tower

Question 1

Punches

Answer 1

Cadillac tower - Arm work - intermediate - Arms Standing Series

Set up: standing upright facing away from tower, holding handles, palms facing down, body leaning slightly forward, arms at shoulder height, elbows bent reaching out to sides, cross bar slightly above shoulder height.

Resistance: medium

Movement:
Exhale: straighten one arm directly forward, in line with shoulder, switch arms
Inhale: repeat cycle

Muscle focus: triceps

Objectives: elbow extensor strength, shoulder horizontal adductor strength, trunk stabilization

Cues: arms move in line with shoulders, keep fingers facing forward throughout, focus movement in arms as trunk remains still

Question 2

Butterfly

Answer 2

Cadillac tower - arm work - advanced - arms standing series

Set up: 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: medium

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

Cues: Maintain constant tension in springs, keep arms wide and reaching outward, keep pelvis facing forward as long as possible.

Question 3

Side Lift (Push through group)

Answer 3

Cadillac - Lateral Flexion/Rotation - Intermediate - Push through group

Set up: Lying on side, legs straight and under strap, top leg in front, bottom arm straight, head resting on arm, top arm straight holding PTBar.

Resistance: Light (1 yellow)

Movement:
Inhale: Bend top arm bringing PTBar through and up
Exhale: Lift trunk into lateral felxion, bottom arm lifts
Inhale: lower body
Exhale: bend top arm, return to starting position

Muscle focus: abdominal obliques, lat, QLs

Objectives: Abdominal oblique stretch, lateral flexor stretch

Cues: Keep arm on bar straight while lifting body, Maintain abdominal engagement throughout, move body as if between two panes of glass

Question 4

Hanging Back

Answer 4

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.

Question 5

Saw (push through group)

Answer 5

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

Question 6

Sitting Forward

Answer 6

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

Question 7

Tower prep

Answer 7

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

Question 8

Thigh stretch with roll up bar

Answer 8

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

Question 9

Shoulder adduction single arm

Answer 9

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

Question 10

Breathing with Push Through Bar

Answer 10

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.

Question 11

Changes

Answer 11

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

Question 12

Sitting Side Prep

Answer 12

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)

Question 13

Circles (Forward, Back)

Answer 13

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.

Question 14

Arms Standing Series

Answer 14

Cadillac tower - arm work - int/adv

Chest Expansion
Hug a Tree
Circles (up, down)
Punches
Biceps
Butterfly

Question 15

Teaser 1 - Cadillac

Answer 15

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

Question 16

Circles (up and down) - arms standing series

Answer 16

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

Question 17

Scissors

Answer 17

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.

Question 18

Hug-a-tree (arms standing series)

Answer 18

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

Question 19

Foot Work Resistance (Cadillac)

Answer 19

2 yellow springs for 2 legs, 1 yellow spring for single legs.

Question 20

Squats

Answer 20

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.

Question 21

Monkey Original

Answer 21

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

Question 22

Kneeling Cat Stretch

Answer 22

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

Question 23

Biceps (arms standing series)

Answer 23

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.

Question 24

Roll-up top loaded

Answer 24

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

Question 25

Lying Side Single Leg Series

Answer 25

(Cadillac) Changes Scissors Circles (Forward, Back)

Question 26

Roll up bottom loaded

Answer 26

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)

Question 27

Mini roll-ups oblique

Answer 27

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

Question 28

Prone 2 (Push through group)

Answer 28

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!

Question 29

Sitting Back

Answer 29

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)

Question 30

Shoulder Adduction Double Arm

Answer 30

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.

Question 31

Roll up with roll up bar

Answer 31

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

Question 32

Prone 1 (Push through group)

Answer 32

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)

Question 33

Shoulder stretch

Answer 33

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

Question 34

Single leg supine exercises

Answer 34

Cadillac - hip work - intermediate All in parallel Single leg Frog Single leg circles (up, down) Hip extension Single leg bicycle (reverse)

Question 35

Tower

Answer 35

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

Question 36

Mini roll-ups

Answer 36

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

Question 37

Warm up series - Cadillac

Answer 37

Roll up with roll up bar Mini roll ups Mini roll up obliques Roll up tip loaded

Question 38

Chest Expansion (arms standing series)

Answer 38

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

Question 39

Side Reach

Answer 39

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

Question 40

Bottom lift with roll up bar

Answer 40

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.

Question 41

Sitting Side

Answer 41

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

Question 42

Hip Opener (Cadillac)

Answer 42

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