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Swan Prep with Push Thru Bar on the Cadillac

Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Swan Prep with Push Thru Bar on the Cadillac
  • August 3, 2022
Swan Prep with Push Thru Bar on the Cadillac or Tower Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Cadillac or Tower, Push Thru Bar (I love using the Contrology Cadillac.)
  • Reps: 3-5
  • Warning: Not ideal for some neck and shoulder issues.
  • Questions: Contact us here

Swan Prep with Push Thru Bar on the Cadillac

Pilates Swan is an exercise you can do on every piece of equipment. Learning the Swan Prep is key for any Swan you do. The Swan Prep on the Pilates Cadillac or Tower is a great place to start. It’s also useful for teaching your Swan on the Mat. When doing Swan on the Cadillac, Tower or anywhere in the method focus on the length in your extension instead of the height. It’s not about how high you can go in your Swan but instead how long you can be! Allow the Push Thru Bar to help you find your arms on your back.

Reach your heart forward as you go up. Focus on length versus lift!

-Lesley Logan

Hook one spring from the top onto your Push Thru Bar. Laying on your stomach with your head towards the Push Thru Bar carefully pull the bar down and place your hands on the bar. Make sure you wrap your thumb around the bar so that the bar can’t slip out of your hands. Align the bar with the vertical poles. Reach your legs long and behind you with your legs parallel, inner thighs up and your tailbone reaching towards your heels. Arms are straight holding the bar in line with the poles.

Without the bar pushing into your ears or your arms reaching into the bar so much your shoulders are off your back find a good relationship where the spring is helping you find your arms on your back. Then with straight arms reach your heart forward as you lift your chest forward and up. It’s tempting to allow the bar to push your chest up and back. But, instead, since you are focusing on length use the bar to find length in your lift. Then continue to reach that lift as you lower your chest down. Repeat. If going well try the full Swan.

Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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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.

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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.

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Online Mat & Reformer Pilates Class Descriptions:

I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

Mat props: Magic Circle or a ball or your imagination!
Reformer props: Magic Circle or theraband or ball

See ya in class,
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MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle or a ball and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle or theraband or ball and a reformer!

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

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Online Mat & Reformer Pilates Class Descriptions:

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Mat class: Magic Circle
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Wunda Chair class: Theraband or an old pair of leggings!

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Online Mat & Reformer Pilates Class Descriptions:

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

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

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Online Mat & Reformer Pilates Class Descriptions:

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Online Mat & Reformer Pilates Class Descriptions:

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

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

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    Online Mat & Reformer Pilates Class Descriptions:

    I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

    Mat props: Magic Circle or a ball or your imagination!
    Reformer props: Magic Circle or theraband or ball

    See ya in class,
    xx-LL 💋

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    Online Mat & Reformer Pilates Class Descriptions:

    As we all get older, your balance may be something you notice declines. I love working on balance because if you’re not present in the moment, or even thinking of something else, you can lose your balance. You can also lose your balance by favoring one side more than the other, whether it’s right/left sides in terms of limbs, or inner and outer edges of the foot that you’re standing on.

    Let's check in with our balance in this week's classes. In fact, we're going to bookend our classes - a balance check at the start of class, and at the end of class - to see how our practice affected our balance.

    No props for the mat or reformer.

    See you in class,
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    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.

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    Online Mat & Reformer Pilates Class Descriptions:

    It's easy to default to saying "we have a weaker side" on our body. Instead, think about it as which side of your body needs a little more encouragement or coordination! This week we will focus on becoming aware of which side of your body in the asymmetrical exercises that we do is actually needed another moment - or second chance - at the exercise!

    No props needed.

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