Footwork happens everywhere in Pilates! Not only can you do it here on the Pilates Cadillac, but on the Reformer, Mat, standing, on the Wunda Chair and probably even more places! But here on the Cadillac it's amazing for practicing your seat and center connections before you get to the Tower or Monkey! When doing Tower and Monkey it's easy to just think you are opening and closing your knees. But you are working on keeping your thigh bones away from your center even when you bend your knees. I also love doing this for stretching my back, hamstrings, and calves. How will you use it?
As you bend and straighten stay connected to the backside of your body.
Make sure you set your safety chain first on your push-thru bar. Then the spring from below. Laying on your back with your head at the edge of the mat, place your feet on the bar. If you are more flexible, you can slide away from the edge of the Cadillac. Find length in your whole spine without popping your ribs off the mat. When you place your feet on the bar your tailbone will want to pop off. But, as you do the Footwork variations you want to maintain length in your waist and your tailbone down.
Starting with "Toes," place the balls of your feet on the bar and your heels together. With pointed feet but not locked ankles, bend and straighten your legs 5-10x. As you bend your tailbone will want to lift. Try to keep it down. Then move your arches onto the bar and to "arches" or "bird on a perch." After 5-10 of those switch to "heels." And then finally "tendon stretch." As you bend and straighten focus more on staying connected to the backline of your body and not the range of motion. That way you can stretch your back and connect to your center and your seat.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!