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Side Arm with Roll Back Bar on the Cadillac

Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Side Arm with Roll Back Bar on the Cadillac
  • October 3, 2022
Side Arm with Roll Back Bar on the Cadillac or Tower Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Cadillac or Tower, Roll Back Bar (I love using the Contrology Cadillac.)
  • Reps: 3-5 in each direction
  • Warning: May not be suitable for some neck, shoulder or back issues.
  • Questions: Contact us here

Side Arm with Roll Back Bar on the Cadillac

Standing Arm Springs on the Pilates Cadillac has so many possible ways to challenge and strengthen your Pilates practice. The Standing Side Arm is one of them and it’s slightly awkward but extremely telling. You can do the Standing Side Arm with the Roll Back Bar or with your Arm Springs. I prefer it with the Roll Back Bar myself right now. What you will learn is how much you lean into one side, if you can keep the connections when you lose the spring and if you let the springs push you around. This exercise will help your Backstroke, Breaststroke, and other exercises requiring a strong arm/back connection.

Keep your connections when you lose spring tension, work arm from back.

Hook your Roll Back Bar to the hooks at the base of your Cadillac/Tower. Grab the bar and then turn sideways to the frame. Hold the bar with your inside hand in the center. The further you are away from the bar the harder the exercise gets. You can make it as challenging as you want. Place your heels together and your balls of your feet slightly apart. Be sure your knees are not locked and you are standing evenly in both feet. Shoulders on your back but not pinched together. Maintain the width in the back and a lift through the crown of your head.

Pull the Roll Back Bar into your hip, then up, then reach it out and then back again. It’s almost like you are drawing a square. Repeat this motion 3-5x and then reverse the “square.” Then switch sides and repeat. Afterwards, consider doing it again on a “weaker” side. You can always do the “weak” side first, then the “strong” side and then back to the “weak” side. If you’re feeling strong switch the Roll Back bar for an Arm Spring.

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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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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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:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you go for your own, also perfect!

Get ready to be ONE & DONE!!

Mat: Resistance Band, Magic Circle, and Barrel/Blanket
Reformer: Resistance Band and Small Ball

See you in class,
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    MAT EQUIPMENT NEEDED: Your awesome self, Resistance Band, Magic Circle, Barrel/Blanket and a mat!

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, Resistance Band, Small 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:

    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 💋

    (NOT) THE FALL SEASON

    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:

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