Cadillac Flashcards Recommended Workouts

There is no official order to the Cadillac. While it’s become more normal to do full workouts on a Tower or spring board set up, originally the Cadillac was used to teach connections you needed or challenge ones you already have & take your Mat and Reformer to the next level. Here are some ideas to consider when creating your own Cadillac workouts.

1. Start lying down on your back, then front, then seated, then kneeling and then standing.
2. Consider the challenge of the exercise. If it’s going upside down or has a rhythm to it, consider doing it later in the workout.
3. Depending on the equipment, you may want to do all the exercises on one accessory before moving to the next. For example, if you’re on a Tower or a Cadillac with a sliding bar, you might want to do all the Arm Spring exercises lying down or seated before the Leg Springs.
4. Which exercises do you need to improve your Mat and Reformer? Do those!
5. Have fun, it’s a practice not a perfect.

 

5 MINUTE WORKOUTS

 

I. WORKOUT #1

1. Single Leg Spring
2. Standing Single Leg Spring
3. Ab Series
4. Arm Springs
5. Backstroke
6. Coordination
7. Hundred
8. Roll Back
9. Rowing 1: Into the Sternum
10. Rowing 2: 90 Degrees
11. Rowing 3: From the Chest
12. Rowing 4: From the Hips
13. Rowing 5: Shave
14. Rowing 6: Hug
15. Teaser
16. Thigh Stretch
17. Chest Expansion

II. WORKOUT #2

1. Chest Expansion with Roll Back Bar
2. Thigh Stretch with Roll Back Bar
3. Rolling In and Out with Roll Back Bar

III. WORKOUT #3

1. Chest Expansion
2. Shave
3. Hug
4. Boxing
5. Butterfly
6. Side Arm
7. Combo
8. Squats
9. Single Leg Squat
10. Rolling In and Out
11. Fencing

 

15 MINUTE WORKOUTS

 

I. WORKOUT #1

1. Single Leg Spring
2. Chest Expansion with Roll Back Bar
3. Thigh Stretch with Roll Back Bar
4. Kneeling Long Back Arms
5. Rolling In and Out with Roll Back Bar
6. Rolling Stomach Massage
7. Teaser with Push Thru Bar
8. Kneeling Side Bend
9. Kneeling Push Thru
10. Reverse Push Thru
11. Push Thru

II. WORKOUT #2

1. Roll Back
2. Hundred with Arm Springs
3. Teaser with Push Thru Bar
4. Swan Prep or Swan with Push Thru Bar
5. Tower
6. Kneeling Bicep Curls
7. Side Sit Ups 1 or  Side Sit Ups 2
8. Side Leg Springs
   • Side Leg Springs Front/Back
   • Side Leg Springs Small Circles
   • Side Leg Springs Up/Down
   • Side Leg Springs Big Circles
   • Side Leg Springs Bicycle
9. Spread Eagle

 

30 MINUTE WORKOUTS

 

I. WORKOUT #1

1. Roll Back
2. Hundred with Arm Springs
3. Ab Series with Roll Back Bar
4. Leg Springs
   • Frogs
   • Circles
   • Walking
   • Beats
   • Small Circles
   • Bicycle
   • Scissors
   • Big Frogs
   • In the Air
   • Airplane
   • Airplane with Board
   • Flying Eagle
   • Single Leg Spring
   • Standing Single Leg Spring
5. Swan Prep or Swan
6. Kneeling Side Bend
7. Kneeling Push Thru
8. Side Leg Springs
   • Side Leg Springs Front/Back
   • Side Leg Springs Small Circles
   • Side Leg Springs Up/Down
   • Side Leg Springs Big Circles
   • Side Leg Springs Bicycle
9. Chest Expansion with Arm Springs
10. Thigh Stretch with Arm Springs
11. Flying Eagle
12. Airplane
13. Shoulder Roll Down
14. Reverse Monkey
15. Monkey
16. Tower
17. Please choose 3-5 of your favorite Cadillac exercises to end with! 💋