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! 💋

 

eb 3 online pilates classes

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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.

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

GATHER ROUND

Online Mat & Reformer Pilates Class Descriptions:

We gather good things in circles…friends, flowers, pie! So let’s get our circles on! In this week’s Mat and Reformer classes we’ll be focusing on how the size and shape of circular work changes how we feel an exercise. We’ll even be adding some circular movements along the way! You won’t need any extra props and please, have your box for the Reformer class.

See you in class,
Tami

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, box and a reformer!

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

ROW ROW ROW YOUR BOAT

Online Mat & Reformer Pilates Class Descriptions:

This week we will focus on all things Rowing! How do the other exercises help our rowing series and how does rowing influence the others! Finding the arm/back connection throughout the class is how we will Row Row Row Our Boat to the finish line!

Light hand weights needed for the Mat class!

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, light hand 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.

    STAND BY ME

    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    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.

    LOOK MA, NO HANDS!

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

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

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

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

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

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

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