Rowing 3 and 4 also known as Rowings "From the Chest" and "From the Hips" are quite challenging on the Pilates Cadillac. They are very useful as a way to challenge what you know from the Reformer and practice your tall back without the support of the shoulder rests. Because the spring tension changes throughout these exercises, you will also learn how to maintain the connection to your center when you have no tension in your springs to work with. If you can think of these two as leg exercises, you will find more ease in doing them. Maintain the connection to your seat and inner thighs the whole time.
Maintain space between your chest and your legs as you round forward.
Sit facing away from your arm springs with legs long in front of you and hugging together. Unlike how you hold your handles on the Reformer, here on the Cadillac, you will need to hold them with your fingers on top so that the springs will be above your arms. With your elbows bent, hands level with your chest sit tall. Press your arms to the high diagonal, grow taller as you lower your arms to the mat grow. Then, lift your arms up, hugging your legs tight together and open your arms wide to the side as you grow taller out of your hips. Repeat 3-5x.
From the hips, place your hands by your hips on the mat and reach your arms along the mat to your feet. You'll feel the tension in your springs. Allow that tension to connect to your center and to find your shoulders on your back. Lift tall as you raise your arms and body over your hips, press your arms wide to the side and grow taller. Repeat 3-5x. Maintain space between your chest and your legs as you round forward. Your flexion is the longest round shape you can make. You should feel a reach down your back through your feet and up your center out the crown of your head.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!