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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.

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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.

PINK PONY

Online Mat & Reformer Pilates Class Descriptions:

Let's talk Horseback? Its not an exercise you might know if you only do the Mat. So when you see Horseback think Spine Stretch Forward. However, both exercises look possible when you see them. Only to be discover there are many many layers. On the Mat we'll focus on what Spine Stretch forward reveals we need to work on and what we might be ready for. On the Reformer Horseback is a revealer exercise. Its not one you go slow on. And, it definitely shows where we have work to do!

See you 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.


UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

Mat Prop: Magic Circle
No props for the reformer.

See you in class,
Christine

BUILD IT UP

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

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL ????

IT TAKES 2!

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

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle 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.


SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

Mat - stretch band or leggings to use as a stretch band
Reformer - no props

See ya in class,
Mindi

SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

See ya in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band or leggings to use as a stretch band 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.


HAPPY FEET

Online Mat & Reformer Pilates Class Descriptions:

During our lives, our feet carry us up to 100.000 miles (160.000 km)! I would say "Great job!". Unfortunately we often don´t give them the attention they deserve. Joe Pilates saw the importance of foot strength and mobility and invented special appartuses and exercises like for example Foot Corrector and Footwork.

In this week's classes on Mat and Reformer we are going to focus on integrating our feet in our routines. With strong feet that are mobile and stabilizing we gain a healthy posture, a better circulation and good connection to our Thass! Lets get started.

Mat Props: Mat, firm small ball (for example tennis ball), small towel
Reformer Props: Magic Circle, 2 Yoga blocks (both not absolutely necessary!)

See you in class,
Yasmin

BREATHE IN, BREATHE OUT

Online Mat & Reformer Pilates Class Descriptions:

Wondering when to breathe in an exercise? If you're new to Pilates I don't love to overwhelm you with instructions on how to do an exercise, what to focus on AND when to breathe. So, if you're brand new please don't let the breath cues overwhelm you. Please just keep breathing. If you've been doing Pilates for a while, this week focus on your breath. Does it help you get more out of an exercise?

Also, if possible, breathe in and out through your nose.

No props needed.

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.


TREE HUGGERS UNITE

Online Mat & Reformer Pilates Class Descriptions:

Tree & Hug a Tree are 2 of my favorite Pilates exercises! They both have fun variations, promote amazing posture, and help us feel more powerful every time we do them. Let’s increase our connections to these 2 faves!

You’ll need a Magic Circle. A ball or a pillow can be used as a substitute.

See you in class,
Tami

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