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Audrey's Pilates & Dance

Colleges

PILATES BASIC/ BEGINNING CADILLAC

Posted on December 31, 2019 at 8:15 PM

PILATES BASIC/ BEGINNING CADILLAC

Roll Back Bar:

ROLLING BACK

GOALS:

  • Opening up the spine
  • Articulating the full spine

REPETITIONS: 3 times

INSTRUCTIONS:

0. Sit on the table with the soles of the feet against the poles, holding onto the bar.

  1. Let the head drop to the chest. Push the heels into the poles. Then, using the “powerhouse,” slowly roll down one vertebrae at a time.
  2. Focus on the first five vertebrae, then take your time working through the vertebrae of the ribcage, then opening the shoulders and collarbones, and finally resting the head and lengthening the neck
  3. Bring the chin back onto the chest an d slowly roll your way up again, one vertebrae at a time.

TEACHING:

  • If there is trouble articulating the spine, you may slightly bend the knees.
  • With very stiff backs, hold the movement in the stiffest region to work those vertebrae.

ROLLING BACK WITH ONE ARM

GOALS:

  • Stretching one side at a time.

REPETITIONS: 2 times

INSTRUCTIONS:

0. Sit on the table with the soles of the feet against the poles. Hold onto the bar with one arm placed in the center of the bar. The other arm hugs the abdominals.

  1. Keeping the shoulders even, drop the chin to the chest and roll all the way down to the table.
  2. Return the chin to the chest and roll, one vertebrae at a time, back up.

NEXT STEP:

 

  1. When down on the mat, circle one arm out and diagonally up, reaching to the opposite pole. Look to the hand reaching up. Then send the diagonal foot down to the pole (or cross it over the other ankle for a deeper stretch) and draw the ribs to the mat, resulting in a long side stretch.

 

TEACHING:

  • Caution: This exercise is only given if there is a scoliosis in the back or if one side of the body is weaker than the other.

LEG SPRING SERIES

TEACHING FOR ALL THE EXERCISES OF THIS SERIES:

  • Warning: The Leg Spring Series is never given to people with bad knees.
  • Leg Spring Series are dynamic exercises: you work the springs!
  • In between the exercises of this series, relax your arms down alongside your body.

FROG - Basic version is not in the manual

GOALS:

  • Symmetrical Alignment
  • Slendering the Buttocks and Thighs

REPETITIONS: 5-6 times

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Initiating from the inner thighs and “powerhouse”, extend the legs to a 45 degree angle forward, simultaneously sinking the navel deeper into the spine.
  2. With control, bend the knees back into the chest

TEACHING:

  • Make sure to start this exercise with the knees into the chest keeping the heels together and the knees apart aligned with, or slightly outside of the springs.
  • It is important that the navel sinks down against the reaching out of the legs.

LEG CIRCLES

GOALS:

  • Controlling the lower back
  • Strengthening the legs
  • Slimming the thighs
  • Placement awareness

REPETITIONS: 5-10 times max, then reverse the circles.

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Extend the legs out in front of your hips (never to a 90% up). Then open the legs as wide as you can control in the hips.
  2. Pull the legs down. Focus on working symmetrically. Use your“powerhouse” to maintain your back into the mat.
  3. Close the legs from the inside of the thighs.
  4. With control, bring the legs back up. Make sure you maintain the tension evenly on the springs.

TEACHING:

  • Initially the instructor may assist by standing on top of the Cadillac while guiding the first few circles.
  • Work slower and precisely in the beginning. Always start small, later you can go as wide as you can control.

SCISSORS - Not in manual

GOALS:

  • Controlling the lower back
  • Strengthening the legs
  • Slimming the thighs
  • Placement awareness 

REPETITIONS: 5 sets

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Extend the legs out in front of your hips (never to a 90% up).
  2. Pull one leg down along your midline. Focus on keeping your hips symmetrical and stabile. Use your“powerhouse” to maintain your back into the mat.
  3. With control, bring the leg back up. Make sure you maintain the tension on both springs.

NEXT STEP:

  1. Begin with one leg at a time. Once that is mastered, then move both legs simultaneously in a scissoring action while maintaining your placement.

TEACHING:

  • Go only as far down as you can maintain your back into the mat.
  • Make sure you work the springs with control and symmetry. Maintain tension on the springs all times.

WALKING

GOALS:

  • Controlling the lower back
  • Strengthening the legs
  • Slimming the thighs
  • Placement awareness

REPETITIONS: 3 Sets

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Extend the legs out in front of your hips (never to a 90% up). Walk your legs down with even steps pulling the springs. Walk 6 steps at the beginning, then a maximum of 8 steps when you’re ready.
  2. Walk back up with the same number of steps, using the “powerhouse” to control the placement of your back.

TEACHING:

  • Go only as far down as you can maintain your back into the mat.
  • Make sure you work the springs with control and symmetry. Maintain tension on the springs all times.
  • Again, as a teacher, you may assist the student by standing on the table guiding the first few times.
  • Start slowly: be sure to move one leg at a time and equally.

BICYCLE

GOALS:

  • Controlling the lower back
  • Strengthening the legs
  • Slimming the thighs
  • Placement awareness

REPETITIONS: 5 sets of circles and then reverse the direction of the circles.

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Extend the legs out in front of your hips (never to a 90% up). Push one leg out and down to the table. Bend the knee, bringing the spring to the inside of the knee, then return to the starting position.
  2. Repeat this movement with the other leg, passing the first leg as it is returning in.

TEACHING:

  • Keep the circles small in the beginning. Work slower but with full control.
  • If you have trouble coordinating, start with one leg at a time.
  • Make sure that as the legs circle, the hips stay square and do not shift.

BEATS

GOALS:

  • Controlling the lower back
  • Strengthening the legs
  • Slimming the thighs
  • Placement awareness
  • Working the inner and outer thighs

REPETITIONS: Repeat 3 sets

INSTRUCTIONS:

0. Place the feet in the springs (Spring setting according to strength). Place the hands on the poles behind you, holding higher than your shoulders. This allows you to keep your ribs down. Push away from the poles until your arms are straight. Bend the knees to the chest keeping the heels together and the knees apart (aligned with, or slightly outside of the springs).

  1. Extend the legs out in front of your hips (never to a 90% up). Turn out the legs (lateral rotation).
  2. With rapid movements, beat the inner thighs evenly in and out for 8-10 repetitions. Make the beats vigorous.

TEACHING:

  • We do not work from the knees to the foot, we work from the knee to the “powerhouse,” the inner and outer thighs.

NEXT STEP:

  1. You may vary the angle at which you extend the legs.
  2. Slight tension on the springs
  3. 45% angle
  4. Low to the mat, but in the hip joint.
  5. Wrap the inner thighs with the legs crossing ( aka: Changement)
  6. The lower you reach the legs, the more challenging the exercise becomes.
  7. Make sure the “powerhouse” keeps the back flat into the mat and the hips square.

ARM SPRING SERIES

DOWN and UP (pre arm circles)

GOALS:

  • Strengthening the arms
  • Control of the shoulder girdle
  • Placement of the ribcage

REPETITIONS: 2 times

INSTRUCTIONS:

0. Lie flat on your back. Feet are placed at the opposite edge of the table with the knees bent up. If you’re not strong enough, lie only halfway down the table. Place the hands in the spring straps keeping the wrists long. Extend the arms to the ceiling.

  1. Inhale as you pull the arms down to your hips. Make sure the shoulders remain down.
  2. Bring the arms back up, exhale on this release. Keep tension on the springs throughout.

TEACHING:

  • Caution: Make sure the springs are attached to the lowest setting!
  • Strong individuals can use the heavier leg springs for the arm series; otherwise use the lighter ones.
  • Strong individuals can place the pelvis at the edge of the table and have the legs hang over the edge with the feet on the floor or on a box.

CIRCLES

GOALS:

  • Strengthening the arms
  • Control of the shoulder girdle
  • Placement of the ribcage

REPETITIONS: 5 circles in each direction

INSTRUCTIONS:

0. Lie flat on your back. Feet are placed at the opposite edge of the table with the knees bent up. If you’re not strong enough, lie only halfway down the table. Place the hands in the spring straps keeping the wrists long. Extend the arms to the ceiling.

  1. Inhale as you pull the arms down to your hips. Make sure the shoulders remain down.
  2. Circle 5 times in one direction, then reverse. Keep breathing.
  3. Bring the arms back up, exhale on this release. Keep tension on the springs throughout.

TEACHING:

  • Caution: Make sure the springs are attached to the lowest setting!
  • Strong individuals can use the heavier leg springs for the arm series; otherwise use the lighter ones.
  • Strong individuals can place the pelvis at the edge of the table and have the legs hang over the edge with the feet on the floor or on a box.

TRICEPS

GOALS:

  • Strengthening the back of the arms

REPETITIONS: 5 times max.

INSTRUCTIONS:

0. Out of the previous arm circles, we pull the arms down once more. Place the elbows firmly into the mat against the body. Keep them glued to the table.

  1. Bend your elbows to a right angle with the table.
  2. Keeping the upper arms anchored into the mat, pull the lower arms down.

TEACHING:

  • Make sure that the elbows stay glued into the sides and on the mat.
  • The wrists remain straight and the fingers long and relaxed.

PUSH THROUGH SERIES:

PUSH THROUGH

GOALS:

  • Torso control
  • Strengthening the abdominals

REPETITIONS: 4 times max.

INSTRUCTIONS:

0. Sit facing the bar with the feet against the poles and place the hands on the bar.

  1. From the “powerhouse” pull the spine back into a C-curve lowering the bar.
  2. Keeping the arms straight, hug the navel into the spine, press the bar down and through, pushing the bar only as far as the big toes. Make sure the hip bones stay over the sit bones in a strong C-curve.
  3. Anchoring the navel deeper into the spine, pull the bar back with long arms.
  4. From the lower back, reach the body up and the bar to the ceiling. Keep the ribcage in and the head in line with the spine.

TEACHING: Note:

  • Short Form is a reach “To the Big Toes.” The short form is for individuals with limber torsos.
  • Long Form is when you reach past the feet and poles for a deeper stretch. This is only for individuals with a stiff back.
  • If your elbows bend at any point, your are NOT working your abdominals. Keep them straight.
  • Be careful to keep your ribs in on the way down as well as on the way up. Keep the arms straight and the shoulders down and wide making the “powerhouse” work instead of the arms.
  • Instructors, do not overly massage.

STANDING ARM SPRING SERIES: WITH ROLL BACK BAR

Note: Hook the roll back bar to the outside of the Cadillac.

CHEST EXPANSION - STANDING

GOALS:

  • Work into the back

REPETITIONS: 2-3 sets

INSTRUCTIONS:

0. Stand facing the Cadillac and place the hands on the bar.

  1. On the inhalation press the bar to the thighs.
  2. Holding your breath, expand your chest as you look right, center, left, center.
  3. On the exhalation, return the bar to the starting position.

TRADITIONAL ENDING SERIES

BREATHING

GOALS:

  • Creates Lung endurance
  • Strengthens the Arms and Shoulders
  • Works the Buttocks and Thighs

REPETITIONS: 3-5 times

INSTRUCTIONS:

0. Lie on the table and place your feet in the strap of the trapeze, feet rotated out and secured behind the strap. Reach behind you and place your hands on the roll back bar, extending your wrists and fingers.

  1. As you inhale, firm the buttocks, lift the hips off the mat as you simultaneously pull the bar straight out and down to your thighs. Make this lift dynamic.
  2. Exhaling, slowly roll the spine down to the mat and release the bar straight up. The roll down progression is chest first, ribs, then waist, and finally the bottom.

NEXT STEP:

  1. To strengthen the breathing: after lifting the hips and pulling the bar, hold the breath and position for 3-8 counts. Then roll down on the exhalation.

TEACHING: When introducing this exercise, break it down into three steps:

  • Lift only the pelvis.
  • Work only the arms and shoulders.
  • Combine steps 1 and 2.

Categories: Pilates , OCC