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Cadillac Flashcards Recommended Workouts

Cadillac Flashcards Recommended Workouts

[vc_row equal_height=”yes” css=”.vc_custom_1651450726634{margin-top: -40px !important;}”][vc_column][vc_column_text]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.[/vc_column_text][vc_column_text]

  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.

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5 MINUTE WORKOUTS

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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

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15 MINUTE WORKOUTS

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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

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30 MINUTE WORKOUTS

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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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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.

TOPS 'N TAILS

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

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

xx-LL

MEET ME HALFWAY

Online Mat & Reformer Pilates Class Descriptions:

This week we’re going to focus on how we use Abduction and Adduction to center ourselves, find our control, and harness our power. We’ll be working about halfway through The Order of Exercises on both the Mat and the Reformer with an Adduction - squeezing toward center - focus , then we’ll go back to the beginning and repeat those exercises with an Abduction - pulling away from center - focus. You’ll need something you can squeeze and something you can pull apart. So grab a ball and a resistance band, or just a magic circle and meet me halfway!

See you in class,

Tami

MAT EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, a ball and a resistance band, or just a magic circle and a reformer!

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

LEG PULLS ARE FUN

Online Mat & Reformer Pilates Class Descriptions:

Alright so maybe they're not fun! But, what we think about an exercise does matter! And if you don't like an exercise or you tell yourself you can't do an exercise I promise you your brain and body will believe it!

So, I'm taking Leg Pulls (Control Push Ups on the Reformer) and making them fun! So we can ALL enjoy what is possible from these dynamic duos!

Have a squishy ball or stuffed toy nearby for our Leg Pull moments on the Mat. Reformer no props needed.

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a squishy ball or stuffed toy 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.

CONTROL YOUR BALANCE

Online Mat & Reformer Pilates Class Descriptions:

Alright loves, you may not like going overhead and you may not be able to…yet..

But this week on the Mat and the Reformer we will be ready-ing ourselves to Control our Balance.
Yes, the exercise but there are so many ways to work this that if you are not going upside down you're going to feel your balance get controlled!

Think long legs, asymmetrical legs and maybe even a little single leg deadlift.

On the Mat, if you do struggle with balance go to a wall during the standing work or have a chair nearby. No extra props needed for the Reformer.

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.

SLINKY SPINE?

Online Mat & Reformer Pilates Class Descriptions:

I know you remember the slinky! So wouldn't it be nice if our bodies could move like that? Well, it's not necessarily good to be super bendy, but it is good to be able to articulate the spine when we are able. In the classes this week we will work through the articulation and flexibility of the spine, as well as pay attention to trying not to go too far. Finding your strength and connections in your flexion and extension is going to be the key! Hopefully, you will feel like a slinky here and there throughout the class!

See you in class,

Mindi

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.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby 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.

FRIENDS DON'T LET FRIENDS SKIP TORSO DAY!

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

I was thinking of arm days and leg days at the gym, and even the memes you see, which can go both ways. Either dragging yourself around the day after because you're so sore, or you have no muscles at all to hold you up because you skipped those days. Always the extremes with the memes (hey, that rhymed!), and that’s why we love them.

But this is what I love about Pilates - it’s the full body, the whole body. Everything is working together so one part is not overdoing it, while another part is doing nothing. The upper body, the lower body, and the side bodies are connected to our center, so that’s where our focus will be. Even when you think it’s about the arms or the legs, how can you ask a little more of your center to engage?

Props for the Wunda Chair: yoga block and long box for some exercises

See ya in class,

xx-LL 💋

TOPS & TAILS

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

Tops ‘N Tails (or Tops & Tails) is a wonderful expression I grew up with! It means being ready-to-go…from top to bottom, front to back, end to end! Isn’t that exactly what Pilates does for our minds and bodies? It encourages us to ready for any adventure that comes our way because our workouts use variety to engage the whole body, and to focus our minds.

This month’s Reformer workout will have us exploring Tops ‘N Tails by working from the ends of The Order. We’ll alternate exercises from the beginning and from the end of our usual routine for a challenging time! You’ll need your reformer box and pole.

On the Wunda Chair and Mat we'll be focusing on working from the top half or the tail half of our bodies! While every exercise requires the whole body. Setting ourselves up for success from the Top to the Tail makes the most difference!

On the Cadillac/Tower we will work on how the top half of the body helps to support the bottom half and vice versa! Pilates allows us to use the whole body to help with strength from Top to Tail! Let's explore how the springs on the Cadillac/Tower make us connect to the whole body in each exercise.

See ya in class,

xx-LL 💋