1.  TOES    2.  ARCHES    3.  HEELS    4.  TENDON STRETCH

Basic Pilates Cadillac Exercise
Springs: 2 Heavy or less from below with safety chain or strap
Repetitions: 8 – 10x each variation
Contraindications: Hip, knee, ankle or foot injuries
Starting Body Position: Supine; facing Tower end of Cadillac

• Hips positioned in relation to tower bar according to hamstring flexibility:  Advanced flexibility is 80-90 degree hip flexion (directly beneath tower bar); Basic to Intermediate flexibility is 45-80 degree hip flexion (trunk positioned further away from tower end)

• Neutral Spine with neck lengthened; eye gaze toward knees

• Feet positioned as in Reformer Footwork Series; knees in flexion approximately 80-90 degrees

Action

• Inhale to prepare
• Exhale to extend legs toward ceiling
• Inhale to flex knees and return to Start Position
• Tendon Stretch:  Inhale to dorsi flex ankles and exhale to plantar flex

Purpose

• Increases strength and endurance of powerhouse
• Strengthens gluteal muscles, quadriceps, calves, and feet
• Hip Disassociation;  increases stability and mobility of hips

Watchpoints

• Chin-jutting; neck should remain lengthened throughout movement pattern.
• Shoulder elevation and protraction
• Posterior pelvic tilt; flexion of the lumbar spine
• Poor alignment of the legs and ankles
• Instructor must be “hands on,” spotting client by holding tower bar should the client’s feet slip off of the bar

Cues

• “Squeeze your armpits down toward your hips to draw your shoulder blades down your back to stabilize before you mobilize.”
• “Lengthen the top of your head toward the wall in back of you to keep your neck from hyperextending; eyes on your knees!”
• “Imagine your core muscles initiating the movement and then express the energy through your legs and feet to recruit every muscle fiber.”
• “Imagine your tail is being pulled toward the floor to maintain your neutral pelvis; do not let your hamstrings pull your tailbone toward the ceiling.”