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Is there an order to exercises on the Cadillac?

  • Author: lesley.logan
  • September 7, 2022
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Is there an order to exercises on the Cadillac thegem blog - Online Pilates Classes

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 SpringsChest 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.

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

SWING LIFE AWAY

Online Mat & Reformer Pilates Class Descriptions:

So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

Mat props: Rod or a swiffer stick
Reformer Props: box, grip pad

See you in class,
Megan Lauman

MAT EQUIPMENT NEEDED: Your awesome self, Rod or a swiffer stick and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box, grip pad and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


WEIGHTS NOT WEIGHING YOU DOWN

Online Mat & Reformer Pilates Class Descriptions:

Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

See ya in class,
xx-LL 💋

PLANK YOU VERY MUCH!

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Do you know how to stop time... Do a timed Plank!! So this month we will not be stopping time, but we will go though all of the points you should think about when you are doing a plank. There are many planks throughout the Mat and Reformer work. Working on these areas from head to toe and making them all come together for each Plank! Arm/back connection, Thass® connection, and how do we stay out of those wrists? On each apparatus we will help you find these areas and strengthen your Plank each time!

Tower/Cadillac - no props
Wunda Chair - optional mat
Mat - light weights and a magic circle
Reformer - no props

See ya in class,
xx-LL 💋

ABS, BACK, GLUTES, THIGHS

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
xx-LL 💋

THE WALL WAY

Online Mat & Reformer Pilates Class Descriptions:

We're going to use our wall or something you can stand up against! I like using the wall because it lets us know where we are today, and where we are at the end of class. On the Reformer we will use our carriage like the wall!

It's important to give ourselves permission to be where we are today. Our bodies are different every single day - pat yourself on the back for showing up today!! Celebrate!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


    SWING LIFE AWAY

    Online Mat & Reformer Pilates Class Descriptions:

    So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

    Reformer Props: box, grip pad
    Mat props: Rod or a swiffer stick

    See you in class,
    Megan

    WEIGHTS NOT WEIGHING YOU DOWN

    Online Mat & Reformer Pilates Class Descriptions:

    Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, light weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, light weights and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


    PULL ME UP

    Online Mat & Reformer Pilates Class Descriptions:

    The beauty of Pilates is based on lifting the spine in every exercise!

    For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

    Let‘s feel our center deeply!

    Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
    Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

    See you in class,
    Yasmin

    UP, UP, & AWAY

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We are all going to feel like Super Humans after this month!!

    Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

    This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

    We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

    Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

    xx-LL