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Cadillac Flashcards Recommended Workouts

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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! ????

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

50-Minute Cadillac Classes (x2)
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Value: $80

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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