In Classical Pilates, there is an order to the exercises on the Mat and Reformer. While you can omit exercises that are not in your Mat practice yet, you start with the Hundred on the Mat and end with Push Ups. Or, on the Reformer with Footwork and end with something like Pelvic Lift or maybe even all the way to Russian Squats! But, on the Cadillac or Tower, there technically isn’t an order. Which usually leads to the next question…how do you create a workout on the Cadillac if there isn’t an order?
Great question! And something I struggled with as well when I first started teaching and learning the exercises on the Cadillac or Tower. Inside of the flashcards I made for the Cadillac/Tower I included a few workouts. And I too had to consider how would I order them to assist the person doing the work.
Here’s what I consider when creating a workout on the Cadillac or Tower
1) What do I/they need?
2) What would challenge them?
3) How can I flow exercises together to save on set-ups? Transitions are key!
4) Am I using it to warm up or to fine-tune my/their practice?
5) Body position-laying down, kneeling, on your stomach, etc.
1) What do I/They need?
The Cadillac was created to truly support and teach our bodies some key concepts and connections. While there are some very challenging exercises on the Cadillac there are a lot of exercises that help teach our bodies connections. If you’re struggling with the Arm/Back connection then choose Arm Springs, Chest Expansion or Kneeling Side Bend. If you’re wanting to build up to Teaser on the Mat you’ll do Teaser with the Push Thru Bar.
2) What would challenge them?
After working out on the Mat or Reformer you’ll see where you/they can be challenged. Maybe Short Spine Massage is stronger and you’re wanting to add in Long Spine Massage soon. Then going to the Cadillac/Tower to do Leg Springs in the Air and Airplane is a great way to challenge the practice and set up for future sessions adding in Long Spine Massage.
3) How can I flow exercises together to save on set-ups? Transitions are key!
Because the Cadillac and Tower have so many options it’s easy to give people what they need. However, when planning a workout it saves time and makes it easier to connect to each exercise when you’re not going from doing one exercise on the Arm Springs. Then one with the Leg Springs. Then one with Push Thru Bar and then back to Leg Springs. When possible try to do all you want to do with the Arm Springs then the Push Thru Bar, etc.
4) Am I using it to warm up or to fine-tune my/their practice?
If starting out on the Cadillac or Tower, before going to your Mat or Reformer, what exercises would warm you up? Prepare yourself for what you are needing when you do the rest of your practice. For example, I would struggle with my Thass® connection. So, I would start with Roll Down with the Roll Back Bar. Then Single Leg Springs, Leg Springs and then maybe consider one more thing before going to the Reformer.
You wouldn’t want to warm up with exercises that are more challenging than your practice. You want to choose exercises that set you up for success.
If using the Cadillac to challenge, put it at the end of the workout and then you’ll know based on the exercises that were more possible that day choose exercises to challenge them.
5) Body position-laying down, kneeling, on your stomach etc.
Another way to make your Cadillac or Tower workout smooth, supportive and when necessary challenging is choosing exercises in an order that sets the body up. Think laying down on your back, to sitting, to kneeling to being on your stomach then to standing. Build the connections then challenge them.
The Cadillac and Tower are where you get to be creative! And as long as you’re basing it on the practice in front of you then whatever order you choose is good enough for that day. Our bodies and practice are different each day. So you may need to change up your plans as you go.
xx~LL
PS. If you’re looking for some workout suggestions you can find some in our Cadillac/Tower Flashcard deck. And, every month we release a new Cadillac/Tower workout in our Full Studio Membership based on a specific theme.
