Rowing 1 & 2, also known as Rowing into the Sternum or Into the Chest and 90 degrees or Flat Back on the Pilates Cadillac, is an incredible teaching tool and challenge to Rowing on the Reformer. Parts of this version are easier than on the Reformer. And, other parts are much harder. This version allows you to practice the movements and challenge the connection to your springs even when you lose the resistance. You can also practice connecting to your seat in this version to resist moving your legs around as you move throughout the exercise.
Connect to your outer hips and inner thighs to free your spine to move.
Sit facing your arm springs with your legs hugging together and your spine tall. The more you connect to your outer hips and inner thighs the freer your spine will be able to move. For Rowing into the Chest aka Rowing 1, hold your handles as you would hold paddles to row a boat. Round your back towards the mat as you reach your legs away. Holding still, open your arms wide from your back and press them back. Being mindful to not pop your ribs open and round forward. Reach your arms back and try to hook your thumbs. Lift your arms up, circle them around and reach for your feet. Sit tall and repeat 2-3x.
Rowing 2, 90 degrees is a similar setup but holing your arms up at the height of your shoulders elbows bent just a bit greater than 90 degrees so that it is not a bicep curl. Still hugging your legs together and reaching away lean back with a flat back being mindful to keep your elbows at the level of your shoulders. Then, sit tall as you reach your arms to the high diagonal. Round your spine over your legs, keeping the reach down through your back and lifting up through your front. Press your arms down and back, try to hook your thumbs, lift your arms up and circle them around. Repeat 2-3 more times.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!