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Cadillac Flashcards Recommended Workouts

cadillac featured image online pilates classes

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! ????

30-minute Mat Classes (6x)
Every Tuesday we drop a new 30-minute Mat class from one of our teachers.
Value: $144

30-Minute Reformer Classes (x6)
Every Tuesday we drop a new 30-minute Reformer class from one of our teachers..
Value: $144

50-Minute LIVE Mat Classes (x2)
Each month we drop a new 50-minute Mat class from one of our teachers, and we invite you to join us LIVE for the filming of it.
Value: $159

50-Minute Reformer Classes (x2)
Each month we drop a new 50-minute Reformer class from one of our teachers.
Value: $80

50-Minute Cadillac Classes (x2)
Each month we drop a new 50-minute Cadillac class from one of our teachers.
Value: $80

50-Minute Chair Classes (x2)
Each month we drop a new 50-minute Chair class from one of our teachers.
Value: $80

Members-Only Community Access
Join the most inclusive, supportive, and encouraging community of Pilates enthusiasts just like you. No "Pilates Police" allowed!
Value: $120

Form Feedback Fridays
Every Friday our teaching team responds to member questions! We're the only online Pilates membership that offers direct feedback on your form!
Value: $228

Mobile App
Access everything in your membership directly from your phone! Take class, chat in the community, find new tutorial videos, listen to podcast episodes... all the things!
Value: $100

Recommended Workout Schedule
We've put together a recomended workout schedule for you to get you rolling.
Value: $20

Members-Only Perks
Members get access to our reading/equipment recomendations, special offers/deals, and more.
Value: $40

mask group 4

Christine Kam-Lynch

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 5

Lesley Logan

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 7

Megan Lauman

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 6

Mindi Westfall

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 9

Tami-Adrian George

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started
mask group 10

Yasmin Scholten

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone! Classes start at only $7! Cancel at anytime.

Let's Get Started
mask group 8

Rachel Piper

Take class whenever, from wherever, on whatever device – as many times as you’d like. Spending 15 minutes deciding what class to take? Here there’s only one on-demand class each week. But, don’t miss it or it’s gone!

Let's Get Started

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

BALLIN'

Online Mat & Reformer Pilates Class Descriptions:

Feel like a baller in 30 minutes flat with the Reformer and Mat this week.

This week we’re using a small ball to level up your Pilates connections and add just the right amount of spice to familiar moves. Expect fresh variations, midline-igniting challenges, and that “ohhh, there it is” feeling. Perfect for all levels with options to progress.

Props Needed : small ball, sitting box

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, pole and a dowel!

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

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

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

POLE POSITION

Online Mat & Reformer Pilates Class Descriptions:

In these classes on the Mat and Reformer, we’ll use a pole to make connections in the body easier to feel and understand. We’ll explore how your hands, arms, and back work together — and how wrist alignment plays a big role in creating this essential Arm-Back-connection.

The pole acts as a helpful tool, giving you direct feedback if you are working from your center and where you can soften.

Let´s move playful and get a supportive workout with the help of a simple pole that everyone has at home or can get cheaply at a hardware store.

Props Mat: Pole (1 yard length) or broomstick
Reformer: Pole, Box

Yasmin

POLE POSITION

Online Mat & Reformer Pilates Class Descriptions:

In these classes on the Mat and Reformer, we’ll use a pole to make connections in the body easier to feel and understand. We’ll explore how your hands, arms, and back work together — and how wrist alignment plays a big role in creating this essential Arm-Back-connection.

The pole acts as a helpful tool, giving you direct feedback if you are working from your center and where you can soften.

Let´s move playful and get a supportive workout with the help of a simple pole that everyone has at home or can get cheaply at a hardware store.

Props needed :
Mat: Pole (1 yard length) or broomstick
Reformer: Pole, Box

See you in class,
Yasmin

MAT EQUIPMENT NEEDED:

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

REFORMER EQUIPMENT NEEDED:

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

STEP BY STEP

Online Mat & Reformer Pilates Class Descriptions:

Alright you might not be excited to focus on building up to push ups. But this week, step by step, exercise by exercise we are going to get more out of our set ups, transitions and how that makes push ups more possible!

Props: Magic circle will be used in the beginning on the Mat and then at the end. If you don't have one theres a lot you can do with a squishy ball.

See you in class,
xx-LL

STEP BY STEP

Online Mat & Reformer Pilates Class Descriptions:

Alright you might not be excited to focus on building up to push ups. But this week, step by step, exercise by exercise we are going to get more out of our set ups, transitions and how that makes push ups more possible!

Props needed : Magic circle will be used in the beginning on the Mat and then at the end. If you don't have one theres a lot you can do with a squishy ball.

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.

BASIC IS THE NEW ADVANCED

Online Mat & Reformer Pilates Class Descriptions:

Let’s get BASIC!! The most "basic" Pilates exercises are often rich in advanced concepts. Throughout the week we’ll put the emphasis on the Pilates Fundamentals and overall body awareness - a focused approach to these core concepts might just shift your perspective on what “advanced” really means.

Props Needed: Circle Band or tied resistance band

See you in class,
Rachel

GET GET DOWN

Let´s talk about your Squat!

Do we really have squats in Pilates? Oh yes, we do - on the Mat in the beginning to get down, we have a challenging one on the Reformer, Squats on Tower/Cadillac and smart, supportive exercises on the Wunda Chair to really help built up the strength. 

But the big question is: Are you actually using your THASS and Center to get low - or are your quads and lower back doing all the work while the rest just watches? This month, we’ll play, explore and refine this functional movement. So let's get curious and 'get get down' strong!

Props:

Mat = TBD
Reformer = box
Tower = Magic Circle, Reformer Box (low stool is fine too) - just for a few exercises, can be done without
Chair = optional mat, and option pole

See ya in class,
xx-LL

MAY THE FORCE BE WITH YOU

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

The STAR WARS Universe needs more than just a day of celebrating …May The Fourth! Let’s honor that mind-body-Jedi spirit, as well as the Power of 4, all month…May The Force Be With You! All of our 45 min classes will use 4 reps or a combination of 4 exercises to connect us to our strength.

On the reformer, we’ll use the Pilates pole as our own special light saber of focus! (Swiffer handles or yardsticks work well, too!

Props needed:
Mat: Pole
Reformer: Pilates Pole
Tower: none
Chair: none

See ya in class,
xx-LL

BREATHE IT IN

Online Mat & Reformer Pilates Class Descriptions:

Back by popular demand entire workouts led by our breath. We'll use inhales and exhales to get the most out of our work. And, perhaps some exercises that have felt challenging will have a bit more flow! 

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Theraband - leggings or stockings, pole - swiffer handle or stick

>> 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.

BALLIN'

Online Mat & Reformer Pilates Class Descriptions:

Feel like a baller in 30 minutes flat with the Reformer and Mat this week.

This week we’re using a small ball to level up your Pilates connections and add just the right amount of spice to familiar moves. Expect fresh variations, midline-igniting challenges, and that “ohhh, there it is” feeling. Perfect for all levels with options to progress.

Props Needed : small ball, sitting box

See you in class,
Mindi

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.