2 Centerworks Pilates Institute - Cadillac-Trapeze Table Exer

The Cadillac
Mind-Body Movement in the Joseph H. Pilates Method

POWERHOUSE FITNESS SYSTEM
Centerworks® Pilates
P.O. Box 3526
Wichita, KS 67201-3526
CenterworksPilates.com
No part of this manual may be reproduced in any manner without the expressed written consent of Aliesa George.
©MM Aliesa George. Centerworks® Pilates Institute All Rights Reserved.
NOTICE TO READERS
Before following any advice in this book, it is recommended that you consult with your physician
if you suffer from any health problems or special conditions or if you are in doubt about the
suitability of any exercise.
It is also suggested that you consider consulting with a certified Pilates instructor before beginning
a comprehensive home exercise program.
The Pilates Method Alliance is a non-profit organization dedicated to furthering the work of Joseph
& Clara Pilates. The PMA is available to assist with questions regarding the Pilates Method,
teachers, studios, and teacher-education programs. To locate a qualified instructor in your area
contact the Pilates Method Alliance at http://www.PilatesMethodAlliance.org or call the PMA at
1-866-573-4945.
This book is intended for personal use only.
Use of these materials for teaching purposes is only granted to readers who have completed a
Comprehensive Pilates Teacher-Education Program and apprenticeship. If you are interested in
furthering your knowledge and would like to participate in workshops and/or comprehensive
teacher-education programs through Centerworks ® Pilates Institute, please
visit http:// www.CenterworksPilates.com for information about upcoming workshops. For infor-
mation about scheduling workshops in a city or studio near you, contact
aliesa@CenterworksPilates.com
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Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

Table of Contents
Cadillac Exercises with the Roll Down Bar Page #

Roll Down ..........................................................................................C, 2-3
Roll Down 1 Arm ...............................................................................C, 4-5
Chest Expansion – Kneeling ..............................................................C, 6-7
Thigh Stretch .....................................................................................C, 8-9
Mermaid w/Roll Down Bar .................................................................C, 10-11
Rolling In & Out ................................................................................C, 12-13
Hanging Legs (Knees Over Bar) ........................................................C, 14-15
Cadillac Exercises with the Arm/Leg Springs

Leg Spring Series
Leg Circles .................................................................................. C, 16-17
Bicycle ........................................................................................ C, 18-19
Scissors ......................................................................................C, 18-19
Marches .....................................................................................C, 20-21
Beats ..........................................................................................C, 20-21
Little Circles ................................................................................C, 22-23
Frog ............................................................................................C, 22-23
Leg Springs in the Air ........................................................................C, 24-25
Airplane ............................................................................................. C, 24-25
Side Leg Spring Series
Kick Front & Back ...................................................................... C, 26-27
Up & Down ................................................................................C, 26-27
Passe ..........................................................................................C, 28-29
Circles .........................................................................................C, 30-31
Ronde De Jambe .........................................................................C, 30-31
Bicycle ........................................................................................ C, 32-33
Arm Spring Series
Circles .........................................................................................C, 34-35
Combination ...............................................................................C, 36-37
Triceps ....................................................................................... C, 38-39
Flying Eagle ....................................................................................... C, 40-41
Rowing Series ....................................................................................C, 41
Cadillac Exercises with the Push Through Bar

Parakeet ............................................................................................. C, 42-43
Push Through ....................................................................................C, 44-45
Saw ................................................................................................... C, 46-47
Mermaid w/Push Through Bar .......................................................... C, 48-49
Reverse Push Through ...................................................................... C, 50-51
Teaser ................................................................................................C, 52-53
Push Through on Stomach I ..............................................................C, 54-55
Push Through on Stomach II ~ The Swan .........................................C, 56-57
Tower .................................................................................................C, 58-59
Monkey ............................................................................................. C, 60-61
Hip Opener ........................................................................................ C, 62-63
Copyright ©MM by Aliesa George & Centerworks® Pilates Institute Cadillac-Trapeze Table Manual - http://www.CenterworksPilates.com
Table of Contents – cont.
Cadillac/Wall Unit Exercises ~ Standing Upper Body Exercises

Chest Expansion – Standing ............................................................................ C, 64-65
Lat Pull 1 Arm .................................................................................................. C, 66-67
Long Back Stretch Arms .................................................................................. C, 68-69
Salute ............................................................................................................... C, 70-71
Salute & Lower ................................................................................................ C, 70-71
Boxing Series ~
Front ......................................................................................................... C, 72-73
Upper Cut ................................................................................................. C, 74-75
Hook ......................................................................................................... C, 76-77
The Hug ........................................................................................................... C, 78-79
Butterfly ........................................................................................................... C, 80-81
Fencing ............................................................................................................ C, 82-83
Swakate Series ................................................................................................. C, 83
Cadillac/Wall Unit Exercises ~ Standing Lower Body Exercises

Squat ............................................................................................................... C, 84-85
Squat 1 Leg ...................................................................................................... C, 84-85
Traditional Ending Series

Breathing ......................................................................................................... C, 86-87
Spread Eagle .................................................................................................... C, 88-89
Pull Ups ........................................................................................................... C, 90-91
Reverse Pull Ups ............................................................................................. C, 92-93
Ballet Stretch w/Trapeze – Standing ................................................................ C, 95-100
Ballet Stretch w/Trapeze – Kneeling ................................................................ C, 101-103
Ballet Stretch w/Fuzzies ................................................................................... C, 105-109
Notes About The Ballet Stretches ........................................................... C, 110
½ Hang/Hanging ............................................................................................. C, 112-113
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C-1
Roll Down
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig 5 Fig. 6
Fig. 7
C-2
CADILLAC
ROLL DOWN BAR
Roll Down Skill Level: Basic

Repetitions: 3-5
The Roll Down is a great exercise to assist clients in learning how to use their Abdominals and learn to
articulate the spine, one vertebra at a time. This exercise is a good one to start with for clients who are not
strong enough to do the Roll Up in the Matwork.
Sit with the legs straight and the feet against the poles. Hold the roll down bar with the hands shoulder
width apart. Begin with the spine tall, use the Abdominals and curl the tailbone under rolling the spine to
the mat one vertebra at a time. Arms stay straight, neck and shoulders relaxed. To return, lift the chin to
the chest and peel the spine off the mat one vertebra at a time. Use only the Abdominals to bring the body
back up.
Inhale to start, exhale to roll down. Inhale lift the chin to the chest, exhale to roll up.
Modifications/Variations
1. For a new client, who is working on gaining the strength to roll up and down correctly, or has
difficulty articulating the spine, several breaths may be needed both on the way down, and
back up.
Watch For
Articulation one vertebrae at a time down and back up. Arms stay straight on the bar, pull with the
Abdominals. Shoulders relaxed. Bar stays even.
C-3
Roll Down 1 Arm
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
C-4
CADILLAC
ROLL DOWN BAR
Roll Down 1 Arm Skill Level: Basic

Repetitions: 1-3
Begin seated same position as the Roll Down. Place the right hand in the center of the bar. Wrap the left
arm around the waist, and pull the Abdominals towards the spine. Roll down one vertebra at a time,
keeping the shoulders even on the way down. While laying flat on the mat, take the left arm and open it to
the side and lift it overhead reaching for the opposite side of the mat. The head looks to the left armpit, and
the left heel reaches for the pole for a stretch through the side of the body. Bring the left arm back around
the waist, and roll back up keeping the shoulders level and even. Switch arms on the bar and repeat.
Watch For
When going down and up, be sure the shoulders stay level and even. While reaching for a
stretch try to keep the ribs and back close to the mat.
C-5
Chest Expansion
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
C-6
CADILLAC
ROLL DOWN BAR – cont.
Chest Expansion Skill Level: Beginner/Int.

Repetitions: 3-5
Chest Expansion should always be taught on the Cadillac first. Use caution if knee or neck problems.
This exercise helps to strengthen the back, open the chest, and loosen the neck muscles.
Begin kneeling on the Cadillac, facing the Roll Down Bar. Knees hip-width apart. Ears over shoulders,
shoulders over hips, hips over knees. Maintain this position throughout. Hold the bar with the hands
shoulder width apart. Keep the arms straight, inhale to pull the bar towards the thighs. Hold the breath,
and the bar to the thighs, while looking over the right shoulder, left shoulder, then center. Exhale to release
the bar. Inhale to pull the bar, hold the breath and look left, right, center. Exhale and release. Repeat 2-6
repetitions.
1. If clients have knee problems, teach standing on the Wall Unit.
2. If a neck problem, begin by just pulling the bar. Look straight ahead. Omit the head looking side
to side.
3. If clients have an upper back imbalance, change the bar out for handles so that each arm works
independently.
Watch For
The body remains still and vertical, arms stay straight, chest opens, neck relaxed as head looks from
side to side, chin stays level to the floor while the head turns, one breath.
C-7
Thigh Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-8
CADILLAC
Thigh Stretch Skill Level: Beg./Int.

Repetitions: 3-5
The Thigh Stretch should be taught on the Cadillac first, then done on the Reformer. If clients have knee
problems either do with a small range of motion, or omit. This exercise is great for lengthening, stretching
and strengthening the thighs.
Begin in the same position as Chest Expansion. Maintain a straight line with the body from the ears to the
knees. Inhale and lean the body back as far as possible. Ideally, until the buttocks rest on the heels. Exhale
open the chest and arch back reaching the top of the head to the mat. Inhale, tuck the chin back toward the
chest and close the ribs. Exhale and lift the body back up to the starting position. Repeat 3-5 times.
1. If a client feels strain in the knees, omit or begin by only leaning back a little. Only add the
arch if a client can lean back and sit on their heels.
2. Take this exercise to the Reformer when ready for a more advanced version.
Watch For
Maintain the body in a straight line from the ears to the knees while leaning back and coming back
up. Arms stay straight throughout the exercise. Add the arch when able to go all the way back. To
return up from the arch, the head lifts first, ribs close, thighs lift the body back up. Length through
the front of the hips, tailbone drops straight down.
C-9
The Mermaid
Photos not available at this time.
C-10
CADILLAC
Mermaid Skill Level: Beg. /Int.
The Mermaid with the Roll Down Bar is a great shoulder stabilization and trunk mobilization exercise. Use
caution if clients have a shoulder injury.
Begin seated sideways on the Cadillac about an arms length from the Roll Down Bar. Use a box to prop the
feet on for support. Place the hand closest to the bar in the center of the bar. Be sure the arm is slightly in
front of the rest of the body. Press down on the bar with the muscles under the arm to stabilize the shoulder.
Inhale and lift the other arm to the ear, spine tall. Exhale and side bend towards the bar, keeping both hips
securely on the mat. Try to touch the bar with the overhead arm while bending. Inhale and lift the body
back up tall, exhale to bend. Repeat 3-5 times, then change sides.
1. To begin, omit the side bend and press down on the bar to work on shoulder stabilization.
2. There are several different Mermaid variations. The Mermaid can also be done with Push
Through Bar, on the Mat, Seated on the Chair, Kneeling with the Chair, over the Barrel, and
on the Reformer. All variations are slightly different and have varying degrees of difficulty.
Select the most appropriate version based on the needs of the client.
Watch For
Start with the bar at or below shoulder height. Avoid strain in the shoulder. Press down on the bar,
don’t push away with the arm and shoulder. Hips stay firmly to the mat. Bend sideways, no
twisting with the hips or shoulders.
Spotting
Always assist with shoulder stabilization when teaching this exercise.
C-11
Rolling In & Out
Fig. 1 & 9 (start & finish position) Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7 Fig. 8
C-12
CADILLAC
Rolling In & Out Skill Level: Intermediate/Advanced

Repetitions: 3-5
This exercise works on articulation of the spine and massages the body. It is excellent for clients with
intestinal problems. Use caution if shoulder or knee problems. The Thigh Stretch is a prerequisite for
learning this exercise.
Begin kneeling on the Cadillac facing the Roll Down Bar. Knees shoulder width apart. Hands grasp the
bar. Keeping the arms straight and the hips over the knees, press the bar down to the table. Using the
“powerhouse,” pull the bar to the knees and “shave” the body with the bar while rolling the body back to a
Thigh Stretch position. The head arches back, and the arms bend to the chest while leaning back. Straighten
the arms first, then hinge the body back up, returning to the starting position. Repeat several times, then
reverse the direction.
Hinge back with straight arms. Bend the elbows to the chest and use the “powerhouse” to shave the body
with the bar. Curl the body up until the hips are over the knees and the bar presses to the table. Roll the
spine back up to the starting position.
1. Omit if kneeling exercises are inappropriate.
2. For clients who cannot roll back into the Thigh Stretch position. Press the bar to the table,
and do 3-5 controlled arm circles in both directions.
3. This could also be done in a standing position off the end of the Cadillac or on the Wall Unit.
Watch For
The hips to stay over the shoulders while pressing the bar down. Shave the body with the bar. A
smooth, controlled motion throughout the exercise. Work from the “powerhouse.” Breathe natu-
rally.
C-13
Hanging Legs (Knees over the Roll Down Bar)
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
C-14
CADILLAC
Hanging Legs (Knees Over Bar) Skill Level: Intermediate/Advanced

Repetitions: 3-5
This exercise works on spine articulation. If clients have neck or back problems, omit this exercise.
Begin lying on the back with the head at the Roll Down Bar end of the Cadillac. The body should be
approximately and arms length from the end. Hook the knees over the Roll Down Bar and hold the poles
with the hands to brace the body. Start lying flat. Roll the spine off the table one vertebra at a time up to
the shoulders. Knees go towards the chest. Keeping the knees bent to hold the Bar, extend from the hip and
lower the feet to the table (Shoulder Bridge position). Roll the spine back to the table. Repeat several times,
then reverse directions.
Keep the feet flat on the table, lift the hips up to a Shoulder Bridge position. Lift the heels and push off the
toes to lift the body to a shoulder stand. Bend the knees toward the chest keeping the hips lifted. Roll the
spine back to the table, then lower the legs and feet back down.
Spotting
Begin by holding at the ankles to be sure the knees stay wrapped around the Bar.
Watch For
A secure grip on the Bar with the knees. Sequential movement of the spine. Keep the hips lifted
while lowering the legs – direction 1. Work through the feet - toe, ball, heel until the feet are flat
before rolling the spine to the mat. Push off the feet - heel, ball, toe and lift the body in one piece to
the shoulder – direction 2.
C-15
Leg Spring Series - Leg Circles
Fig. 1 (rest position) Fig. 2 (extend - legs together)
Fig. 3 (open - legs shoulder width apart) Fig. 4 (lower and close together)
Fig. 5 (lift - legs together)
C-16
CADILLAC
LEG SPRING SERIES
The leg spring series exercises are good for strengthening the legs and low back. These exercises can be good for
strengthening the back, but can occasionally aggravate back problems. Be sure a client feels the work in the legs and
abdominals without strain in the back. Omit leg spring exercises for clients with knee problems.
1. For clients with knee problems, use the Small Barrel. The springs will place too much stress at
the knee.
2. Select the appropriate exercises based on the needs of the client. Always start with the Begin-
ner Exercises.
Watch For
The back stays flat to the mat. Arms brace against the poles with the hands placed higher than the
body. Shoulders down and relaxed. Ribs down. Work from the hip. There should be no strain at
the knee or in the back.
Leg Circles Skill Level: Beginner

Repetitions: 5-10
Lay on the back with the feet in the straps. Arms hold the poles to brace the body. Keep the arms slightly
higher than the body to help keep the ribs and back to the mat. Begin in the frog/rest position. Always press
the legs out from the rest position to a 45-degree angle to begin any exercise with the feet in the straps.
Inhale, press the legs out, open shoulder width apart and lower as far as can be controlled keeping the spine
to the mat. Exhale, close the legs together and use the Abdominals to lift the legs back to a 45-degree angle.
Repeat in this direction, 5-10 repetitions. Then change directions. Inhale, squeeze the legs together and
lower, exhale open and lift.
1. This exercise can be done in either parallel or a V position.
Watch For
Be sure the circle is even. Both legs should open the same distance apart at the same time, lower
equally, and lift with control. There should be no strain on the knees. Be sure the Gluteals engage
to lower the legs. Only lower the legs as far as the spine can stay still on the mat.
C-17
Leg Spring Series - Bicycle
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Leg Spring Series - Scissors
Fig. 1 Fig. 2
C-18 Fig. 3
CADILLAC
LEG SPRING SERIES – cont.
Bicycle Skill Level: Beg./Int.

Reps: 5-10
From the frog/rest position, extend the right leg to the ceiling and lower it away from the body as low as can
be controlled. Bend the right knee bringing the heel towards the butt. At the same time extend the left leg
to the ceiling to begin the other leg. Do this 5-10 times then change directions of the movement.
Watch For
The legs move with a smooth and controlled motion. While the legs move, they should work in a
line down the center of the body. There should be no strain at the knees. Knees should not snap or
lock during the movement. Spine should stay still on the mat. The spring should go to the inside of
the knee when bending the leg.
Scissors Skill Level: Beginner

Reps: 3-10
From the frog/rest position, extend both legs out to a 45 degree angle. Keeping both legs straight, one leg
lowers towards the mat while the other leg lift up towards the body. Legs work down the midline of the
body, back stays still on the mat. Breathe naturally.
Watch For
The legs move with a smooth and controlled motion. While the legs move, they should work in a
line down the center of the body. There should be no strain at the knees. Hips remain still.
C-19
Leg Spring Series - Marches
Fig. 1 (start position) Fig. 2
Fig. 3 Fig. 4
[Continue “Marching” back up to the

fig. 2 position. Repeat 3-8 repetitions.]
Fig. 5
Leg Spring Series - Beats
Fig. 1 (start/rest position) Fig. 2 ( beat - open & close legs)

C-20
CADILLAC
Marches Skill Level: Beginner

Reps: 3-8
From the frog/rest position, extend both legs out to a 45-degree angle. Inhale while lowering the legs with a
brisk walking motion. Exhale while lifting the legs back up with a brisk walking motion. Repeat 3-8
repetitions.
Watch For
Lower the legs as far as possible with the spine to the mat. Be sure the knees are not locked. Initiate
the lowering with the Gluteals and Hamstrings, use the Abs to lift the legs. Legs can be in a parallel
position throughout. Knees straight, not locked.
Beats Skill Level: Beginner

Reps: 1-3 x 30
Begin in the frog/rest position. Extend the legs out to a 45-degree angle. Feet in a V-position, toes flexed.
Open the legs shoulder width apart and close. Beat the legs for 20-30 repetitions. Breathe Naturally.
Repeat 1-3 times.
1. The lower angle the legs are held at, the more difficult the exercise.
2. Cross the legs to a ballet 5th position while beating.
3. Beat & lower the legs. Beat & lift the legs.
Watch For
Open and close the legs with control, being sure that both legs are working equally. Keep the spine
to the mat.
C-21
Leg Spring Series - Little Circles
Fig. 1 (extend & open) Fig. 2 (lower & close)

Leg Spring Series - Frog
Fig. 6 (start & finish position) Fig. 1
Fig. 2 (extend together) Fig. 3 (open)
C-22 Fig. 4 (lift - legs open) Fig. 5 (close legs together)

®
Copyright ©MM by Aliesa George & Centerworks Pilates Institute Cadillac-Trapeze Table Manual - http://www.CenterworksPilates.com
CADILLAC
Little Circles Skill Level: Beg./Int.

Reps: 5-10 each direction
Begin in the frog/rest position. Extend the legs out at an angle that can be controlled with the back to the
table. With control execute small, brisk circles. Open the legs, lower, close together, and lift. Do 5-10 little
circles. Reverse directions – Lower together, open, lift, and close together.
Watch For
An even circle. Both legs should open the same distance apart at the same time, lower equally, and
lift with control. There should be no strain on the knees. Be sure the Gluteals engage to lower the
legs. Breathe naturally.
Frog Skill Level: Beg./Int.

1. Beginner – From the rest position, inhale to extend the legs out to an angle, exhale to bend
the knees to the chest. Do 5-10 repetitions.
2. Beg./Intermediate - (6 counts) 1-Extend the legs, 2-Open shoulder width, 3- Lower the legs
keeping the Spine to the mat, 4-Bring the legs together, 5-Bend the knees and bring the heels
towards the rear keeping the legs as low to the table as possible, 6-Hinge at the hip to lift the
legs back to the starting position. Repeat 3-8 repetitions in this direction. Then reverse direc-
tions.
1-In the frog position, hinge from the hip to lower the toes to the mat, 2-Extend the legs keeping
them as low to the table as possible and the spine flat to the mat, 3-Open the legs shoulder
width, 4-Lift the legs to a higher angle, 5-Close the legs together, 6-Bend the knees to the chest.
C-23
Leg Spring Series in the Air
1. Leg Circles
2. Bicycle
3. Scissors
4. March
5. Little Circles
6. Beats
Fig. 1 (position to hold throughout)

Leg Springs - Airplane
Fig. 1 (start & end position) Fig. 2
Fig. 3 Fig. 4
C-24 Fig. 5 Fig. 6

®
CADILLAC
Leg Springs in the Air Skill Level: Advanced
For an advanced client, hook the Leg Springs on a higher hook, and do the Leg Spring Series exercises with
the hips lifted off the table. Hold the body still at an angle. Body weight should be on the shoulders. Hips
should remain still while the legs work.
All exercises EXCEPT the Frog can be done in the air.
* Either do the Leg Spring Series flat on the back or in the air.
Airplane Skill Level: Advanced
This exercise is similar to the Long Spine & Short Spine on the Reformer.
From the rest position, roll up to the shoulders, extend the legs to the ceiling. Keeping the body in a long line
roll the spine back down to the mat. Bend the knees back to the rest position. Repeat 3 repetitions then
reverse directions. Extend the legs to an angle. Lift the hips and roll up to a shoulder stand. Bend the knees
towards the shoulders. Roll the spine back to the mat.
Watch For
Control. Roll evenly through the spine both on the way up, and down. Weight equal on both
shoulders. See cues for Long and Short Spine from the Reformer Training Manual.
C-25
Side Leg Spring Series - Kick Front & Back
Fig. 1 (start & end position) Fig. 2 (kick front)
Fig. 3 Fig. 4 (kick back)
Side Leg Spring Series - Up & Down/Lift & Lower
C-26
SIDE LEG SPRING SERIES CADILLAC
The Side Leg Spring exercises work to strengthen and stretch the hips. These exercises should only be given to
advanced clients. Clients must first be able to do these exercises correctly with the Matwork.
If a client has a knee problem the Leg Spring exercises should be omitted.
Begin lying on the back edge of the table. The arm under the head should be bent at a 90-degree angle with
the hand holding the pole. (For an advanced client – straighten the arm.) Use the spring that is in line with
the back edge and place the top foot in the loop, the bottom foot should be off the front edge of the table.
The strap on the table may be used for support with the bottom leg. Use the other arm to support in front
of the body. Hips and shoulders stay stacked on top of each other.
[See descriptions under Matwork – proper execution is the same.]
Kick Front & Back Skill Level: Int./Advanced

Repetitions: 5-10
Maintain body position. InhaleMaintain body position. Inhale as the leg kicks to the front, lowers slightly, then
kicks higher. Exhale as the leg swings to the back and then kicks back a little farther. The leg should swing like
a pendulum of a clock. Maintain external rotation with the leg that kicks and keep the leg horizontal to the mat
throughout the exercise. Inhale kick-kick front, exhale kick-kick back. Repeat 5-10 repetitions.
1. Do the Side Leg exercises from the Matwork - without the springs.
2. See modification / variations in the Mat Manual
Watch For
The body to stay still. Maintain a neutral spine. The leg swings freely from the hip. Abdominals support the spine
especially as the leg kicks to the back. Shoulders down and relaxed. The leg that kicks remains horizontal to the
floor while swinging. Maintain external rotation of the leg. The knee faces up.
Up & Down Skill Level: Int./Advanced

Repetitions: 5-10
Basic: Maintain a side lying position. Inhale as the leg lifts up toward the ceiling. Keep the knee facing up and try to lift
the leg behind the shoulder. Exhale and lower the leg back down, reaching the heel to the other heel. Try to keep the thigh
relaxed. Foot loosely pointed. Repeat 3-10 repetitions.
Intermediate: Maintain a side lying position. Point the foot. Inhale as the leg lifts up. Flex the foot and exhale as the leg
lowers. Point and lift, flex and lower. Repeat 3-5 repetitions then reverse the action of the foot. Inhale, flex and lift, exhale,
point and lower. Repeat 3-5 repetitions.
Advanced: Maintain a side lying position. Inhale as the leg lifts, exhale and lower the leg and beat to the front then the back
of the supporting leg. Inhale and lift, exhale – lower and beat back and front. Repeat 4-8 repetitions. The foot can stay
loosely pointed. Beat with a sharp, crisp motion – chop, chop.
Modifications/ Variations
Pick the appropriate exercise based on the level of the client.

Pointing and flexing the foot is a bonus. Teach first with a relaxed, loosely pointed foot.
Watch For
The body stays still, hips don’t fall backwards as the leg lifts. Lift with the leg instead of the waist. Maintain
external rotation – knee faces up. Leg lifts behind the shoulder. Front of the thigh stays relaxed. Abdominals
support to hold the body still. Shoulders down and relaxed. Reach the leg away from the body while lifting and
lowering
C-27
Side Leg Spring Series - Passe
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-28
CADILLAC
SIDE LEG SPRING SERIES
Passe (Side Leg Series) Skill Level: Intermediate

Maintain side lying position. Inhale as the foot slides up the shin to the knee. The knee is up to the ceiling and the hips are
perpendicular to the floor. (Passe position) Continue to inhale and lift the knee towards the shoulder. Extend the leg
straight, maintaining external rotation and lifting as far up as possible. Exhale and lower the leg back to the starting
position. Repeat 3-5 repetitions in this direction, then change directions. Inhale and lift the leg straight up behind the
shoulder. Hold it there and bend the knee. Set the toe by the knee – passe, and slide the toes down the shin back to the
starting position. Repeat 3-5 times.
Watch For
The hips to stay stacked on top of each other while the leg moves. The knee to stay lifting to the ceiling. Body
remains still and neutral. Lift the thigh without lifting the hip, or the waist. Reach the leg long and away from the
body when straight. Be sure to keep the working leg in line with the non-working leg throughout the exercise.
Keep tension on the spring.
C-29
Side Leg Spring Series - Little Circles
Fig. 1 Fig. 2 (front & up)
Fig. 3 (back) Fig. 4

Side Leg Spring Series - Grande Ronde De Jambe
Fig. 1 Fig. 2 (kick front)
Fig. 3 (lift) Fig. 4 (back)

C-30
CADILLAC
Small Circles (Side Leg Series) Skill Level: Basic

Basic Version: Maintain side lying position. Lift the top leg horizontal to the mat with the knee facing the ceiling. Maintain
external rotation with the leg. Hold the hips and shoulders still. The supporting leg should be the midpoint/center of the
circle. With a small, brisk motion circle the top leg around in small circles 5-10 times. Then change the direction of the
circle for another 5-10 repetitions. Be sure the only thing moving is the working leg.
Intermediate/Advanced Variation: Instead of maintaining the working leg over the supporting leg while circling, begin
with the working leg to the front slightly. Keep the leg in front of the body and do 5 circles one direction, then 5 circles the
other direction. Bring the working leg to the supporting leg with each circle. Then take the working leg slightly behind
the supporting leg and repeat 5 circles each direction with the leg to the back.
Watch For
The hips to remain still while the leg circles. Shoulders down and back. Neutral spine. Abdominals engaged.
Small, quick, and controlled motion with the leg.
Grande Ronde De Jambe Skill Level: Int./Advanced

Reps: 3-5
This is a great hip opening exercise. It helps increase both strength and mobility of the hip.
Maintain a side lying position. Inhale and kick the top leg to the front. Rotate from the hip and lift the leg up
towards the ceiling, reaching the leg behind the shoulder. Keep the hips still and perpendicular to the floor.
Exhale and move the leg to the back kick position. Return the leg to the starting position. Repeat the large circle
3-5 times in this direction. Reverse directions. Exhale and kick the leg to the back. Keep the hips still, rotate
from the hip, and inhale as the leg lifts to the ceiling. (Up and behind the shoulder.) Continue to rotate from the hip
and take the leg to the front kick position, lifting the leg towards the nose. Repeat 3-5 times this direction.
Watch For
The hips and shoulders remain still while the leg circles. The abdominals support and stabilize. Rotate from the
hip to move the leg. The knee faces up when the leg is to the front.
C-31
Side Leg Spring Series - Bicycle
Fig. 1 (start position) Fig. 2 (kick front)
Fig. 3 (knee to chest) Fig. 4 (heel to rear)
Fig. 5 (extend leg back) Fig. 6 (end position)
C-32
CADILLAC
Bicycle Skill Level: Int./Advanced

Repetitions: 3-5
This exercise is to help improve flexibility and mobility of the leg. Extending to the back should stretch the hip flexors and
quadriceps. Lifting to the front as high as possible actively works hamstring flexibility.
Begin in the side lying position. The leg should work in a horizontal line with the floor throughout the exercise. Inhale and
kick the top leg to the front. Bend the knee to the chest. Keeping the knee bent, pass the knee by the supporting knee, reach
the heel towards the butt, and extend the thigh to the back as far as possible. Exhale and straighten the knee, extending the
leg to the back. Repeat 3-10 repetitions in this direction. Reverse the bicycle motion. Exhale and kick to the back. Keeping
the thigh to the back, bend the heel towards the butt. Use the abdominals to lift the knee to the chest. Inhale and straighten
the leg, lifting it as far as possible to the front. Repeat 3-10 repetitions.
1. For a client who needs to work on improving flexibility the exercise can also be done as a stretch.
Grab the ankle and pull the heel towards the butt. Hold for a Quadriceps stretch. Hug the knee
to the chest and hold for a stretch. Straighten the leg to the front and grab as close to the ankle
as possible. Hold for a Hamstring stretch. Repeat 2-5 times. For an additional stretch, grab the
ball of the foot and flex.
2. From the last repetition of the Bicycle, with the leg to the front take the foot out of the strap and roll into a split.
Hold for a stretch, then turn into a straddle sit and hinge forward 2-3 times for an inner thigh stretch. Bring
the legs together and repeat the Side Leg Spring Exercises with the other leg.
Watch For
The hips and shoulders remain still as the leg moves. The leg maintains at a horizontal level to the mat while
bicycling. The thigh extends as far back as possible without letting the low back or ribs release. The thigh lifts
as close to the chest as possible when the leg goes to the front, and remains there while the leg straightens. As the
leg straightens to the front the knee faces up (external rotation). Correct alignment is crucial to avoid knee
strain.
Spotting
Assist by holding the strap and gently pulling the leg away from the body. This will help take some of the spring
tension until leg alignment is correct and client has control of the spring. Use extreme caution to avoid stress at
the knees and back.
C-33
Arm Spring Series - Arm Circles
Fig. 1 Fig. 2
Fig. 3 (arms open) Fig. 4 (arms open & lift)
Fig. 5 (arms close together)
C-34
CADILLAC
ARM SPRING SERIES
The Arm Spring Series is good for strengthening the upper body while working on shoulder stabilization. The farther
away the body is from the spring, the more challenging the exercise. Clients might need to readjust their position on the
mat during the exercise if it is too easy or too difficult. Knees can be bent with the feet flat on the mat to help keep the spine
pressed down, or legs can be extended straight. If a client is far enough down on the Cadillac, the toes can be hooked around
the poles to help brace the body.
1. Ideally, the Arm/Leg Spring should be used. If these springs are too heavy, begin with the
springs from the Roll Down Bar.
Watch For
Equal movement with both arms. Neck and shoulder tension relaxed. Elbows straight but not locked.
Wrists remain straight. Spine stays flat on the mat. Shoulders stay back and down. The grip on the
handles should be light.
Circles Skill Level: Beginner

Begin lying on the back with the arms extended to the ceiling. Shoulders back and down. Inhale and lower
the arms to the sides. Exhale as the arms open slightly wider than the shoulders and circle around, lifting
back to the starting position. Do 5-10 repetitions this direction. Reverse directions. Inhale as the arms open
shoulder width, and circle around to a low position at the sides of the body. Exhale as the arms lift straight
back up to the ceiling.
C-35
Arm Spring Series - Combination
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-36
CADILLAC
ARM SPRING SERIES – cont.
Combination Skill Level: Beg./Int.

Reps: 5-10
Begin lying on the back with the arms extended to the ceiling. Inhale as the arms lower straight down to the
mat at the sides of the body. Exhale as the elbows bend. Keep the elbows on the mat, and close to the body.
Inhale as the arms straighten and press back down into the mat. Exhale as the arms lift straight back up to
the ceiling.
Be sure to watch the shoulders. As the arms work, the shoulders should stay down and back into the mat.
Done correctly, this is an effective exercise for the Triceps.
C-37
Arm Spring Series - Triceps
Fig. 3 Fig. 4
Fig. 5 Fig. 6 (repeat 5-10 repetitions)
C-38
CADILLAC
ARM SPRING SERIES – cont.
Triceps Skill Level: Beginner

Reps: 5-10
Begin lying on the back with the arms bent in close to the body, elbows on the mat. Keeping the shoulders
down and back, and the elbows on the mat, Inhale and press the palms to the mat – extending the arms.
Exhale and bend the elbows returning to the starting position. Do 5-10 repetitions.
Watch that the wrists stay straight while pushing down and returning.
C-39
C-40
CADILLAC
ARM SPRINGS
Flying Eagle Skill Level: Advanced

Repetitions: 3 each direction
Use: Arm/Leg Springs
This exercise strengthens the arms and upper back, opens the chest and works on spine extension. This
exercise is similar to the Breast Stroke on the Reformer. If clients have shoulder problems omit this exercise.
Lay on the stomach with the head toward the Push Through Bar end of the Cadillac, Hook the feet under
the strap and/or use a spotter to brace the body. Grab the handles of the Arm Springs. Begin with the arms
bent in by the shoulders (Swan position) Push the springs forward, extending the arms by the ears. Lift the
arms, head and chest. Open the arms to the sides and continue to lift the upper body. Lower the body and
bring the arms back into the starting position. Repeat 3 repetitions. Then reverse directions.
Reverse
Begin with the arms bent in by the shoulders (Swan position) Open the arms to the sides, continuing to lift
the upper back. Lift the arms overhead with the head and chest off the table. Reach forward with the arms
overhead, lower the body back to the table. Bend the arms back into the starting position - elbows bent.
Watch For
Avoid strain in the shoulders or low back. Smooth motion throughout. Move sequentially with the
spine while lifting and lowering the body. Arms stay straight. Feel the upper back engage first.
Rowing Series Skill Level: Advanced

See descriptions for Rowing 1-6 in the Reformer Section. Exercise execution is the same, spring tension
makes the exercises more difficult. Clients with shoulder problems should omit this series with the
springs.
C-41
The Parakeet
Fig. 1 Fig.2
Fig. 3 Fig.4
Fig. 5 Fig. 6
Fig. 7 (kick-rt, left - 3-5x) Fig. 8 (to finish Fig. 5,4,3 = 1 repetition)
C-42
CADILLAC
PUSH THROUGH BAR
Parakeet Skill Level: Intermediate

Repetitions: 3-5
Springs: 1 Top
This exercise slims the hips and buttocks, and works on spine articulation. If someone has a neck problem
and cannot do the Short/Long Spine exercises on the Reformer, they should be able to do the Parakeet
safely. If a client has back problems and rolling exercises are inappropriate, omit this exercise.
Begin seated facing the Push Through Bar. Pull the bar down with the hands until the arches can be placed
on the bar. Push the bar out until the legs are straight, and roll down to lay on the back. Bend the knees
towards the chest to bring the Bar up. Straighten the legs when necessary. As the legs extend and the bar
lifts, lift the hips to roll the spine off the table one vertebra at a time until resting on the shoulders. THERE
SHOULD BE NO WEIGHT ON THE HEAD AND NECK. Holding the hips up, alternate kicking one
straight leg towards the head, then the other. Kick-Kick, 1-3 times each leg. Place both feet back on the Bar
and roll the spine back to the table. Once the spine is down, bend the knees to push the Bar through and
then straighten the legs. Repeat the entire exercise 3-5 times. Breathe naturally.
1. To begin, omit the kick and work only on articulating the spine, engaging the gluteals and ham-
strings. Add the kick when clients are secure with moving the Bar.
2. If clients have knee problems, kicking one leg may place too much stress at the knee, use caution.
Watch For
Clients should have a secure grip on the Push Through Bar with their feet throughout the exercise.
Smooth, flowing motion. Articulate through the spine. Avoid pressure on the neck or head. Hips
stay lifted and still while kicking. Shoulders back and down. Gluteals engaged.
Spotting
Be sure to keep a hand on the Push Through Bar at all times. Assist clients in getting into and out
of the exercise safely. Don’t let go of the Bar until you are VERY confident that a client has control
and a full understanding of how to work with the Bar safely.
C-43
Push Through
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-44
CADILLAC
PUSH THROUGH BAR
Push Through Skill Level: Basic

Reps: 3-5
Springs: 1 Top
This exercise is excellent for stretching the hamstrings and spine. It also helps clients find their abdominals
to move the body. If a client has lower back problems this exercise might be contraindicated.
Begin in a seated position with the feet against the poles. Knees, heels and toes face straight up. Grasp the
Push Through Bar with both hands about shoulder width apart. Knees and elbows should remain straight
throughout the exercise. Inhale and sit tall. Exhale and curl the tailbone under, rolling the spine back in a
C-curve position. When rolled back as far as possible, inhale then exhale and keeping the arms straight,
bend forward pushing the bar out between the legs. Use the Abdominals to move the bar. Push the bar out
as far as possible to stretch. Inhale then exhale, and use the Abdominals to roll back in a C-curve as far as
possible. Inhale and push the bar overhead, sitting tall and vertical. Exhale and hold. Repeat 3-5 times.
Be sure the arms stay straight, shoulders back and down throughout. Use the abdominals to move the body.
Keep the motion smooth, and use the body to control the spring.
1. If a client has poor flexibility in the Hamstrings, give them several pads or a box to sit on until
they become more flexible.
Watch For
Arms and legs stay straight throughout the exercise. When the bar is overhead, ears over shoul-
ders, shoulders over hips. Ribs are in. Initiate from the tailbone to roll back. Fold from the waist
using the “powerhouse” to push the bar forward toward the feet. Shoulders stay down throughout.
Abdominals initiate to roll the waist back towards the mat while returning to vertical. Articulate
through the spine.
Spotting
Keep one hand on the bar all the time until you are sure the client has control over the spring. Press
up on the Bar to help lengthen the spine. Stand on the end and pull on the Bar to assist with a
stretch over the legs.
C-45
The Saw
Fig. 1 Fig. 2
C-46
CADILLAC
PUSH THROUGH BAR
Saw Skill Level: Beg./Int.

Reps: 1-3
Springs: 1 Top
The Push Through Bar can assist clients in getting a little more twist and wringing motion out of the torso.
Use caution if a client has shoulder problems.
Place the feet in a straddle against the poles. Legs straight. Grab the left end of the Push Through Bar with
the left hand. Place the right hand on the left pole with the thumb facing down. Exhale and push both arms
away from the body to twist and wring out the lungs. Inhale and release, exhale to push and twist. Do this
1-3 times then switch to the other side.
1. If a client is very stiff, have them bend their knees to begin. As they push with the arms, try to
straighten the legs as far as possible. Keep both feet against the poles.
Watch For
The feet to stay against the poles. Ideally, both legs straight. Twist from above the waist. Hips stay
square and even to the front. Shoulders are down while pressing away. Twist with the body to
move the Bar. Avoid strain in the shoulders.
C-47
The Mermaid
Fig. 1 Fig. 2
Fig. 1 Fig. 2
C-48
CADILLAC
PUSH THOUGH BAR
The Mermaid Skill Level: Beg./Int.

Reps: 3-5
Springs: 1 Top
The Mermaid with the Push Through Bar is a great exercise for lateral trunk flexion. Use caution if clients
have a shoulder injury.
Begin seated sideways on the Cadillac. Use a box to prop the feet on for support. Place the hand closest to
the Push Through Bar on the bar. Be sure the arm is slightly in front of the rest of the body. Bend the elbow
in by the side of the body to pull the bar down safely. Straighten the arm and press down on the bar with the
muscles under the arm to stabilize the shoulder. Maintain this position with the arm and shoulder through-
out the exercise. Inhale and lift the other arm to the ear, spine tall. Exhale and side bend towards the bar,
keeping both hips securely on the mat. Allow the Bar to push through while bending from the waist. Be
sure to push the bar with the body NOT the arm. Inhale and lift the body back up tall, exhale to bend.
Repeat 3-5 times, then change sides.
1. If a client has a shoulder injury it might be safest to omit this exercise. If you choose to try it, be sure
to spot by helping to maintain shoulder stabilization with the arm on the Bar, getting into, during,
and getting out of the exercise. If a client pushes the bar away with the arm, instead of with the waist
the chance of straining the shoulder is high.
2. There are several different Mermaid variations. The Mermaid can also be done with Roll
Down Bar, on the Mat, Seated on the Chair, Kneeling with the Chair, over the Barrel, and on
the Reformer. All variations are slightly different and have varying degrees of difficulty.
Select the most appropriate version based on the needs of the client.
Watch For
Avoid strain in the shoulder. Press down on the bar, don’t push away with the arm and shoulder. Hips stay
firmly to the mat. Bend sideways, no twisting with the hips or shoulders.
Spotting
Spot from behind to assist with shoulder and hip stabilazation.
C-49
Reverse Push Through
Fig. 1 Fig. 2
Fig. 3 Fig. 4
C-50
CADILLAC
PUSH THROUGH BAR – cont.
Reverse Push Through Skill Level: Intermediate

Reps: 3, grip both ways
Springs: 1 Top
The Reverse Push Through works on shoulder flexibility. If a client has had a shoulder injury omit this exercise.
It will place too much strain on the shoulders.
To safely get into this exercise, begin seated sideways on the Cadillac. Grab the bar with one hand and pull
it down. Turn the body to face away from the bar and place the other hand on the bar also. The legs extend
out straight and together. Inhale, tuck the chin to the chest and with a C-curve exhale to push the Bar
through stretching the arms and shoulders. Inhale, use the stomach to curl the body forward. The head
dives down towards the knees. Exhale and with control push the bar up towards the ceiling stretching the
arms and shoulders. Repeat 2-3 times, then reverse the grip with the hands on the bar and do another 2-3
times.
1. Omit if shoulder problems.
2. If clients do not have enough shoulder flexibility to get both hands on the Bar, they are not
ready for this exercise. Choose other exercises to improve flexibility – Rowing on the Reformer
or Mat, Arm stretches on the wall or in a doorway.
3. If clients have a difficult time pushing the bar up, try adjusting where they are sitting on the
Cadillac. It will be easier if seated farther from the Push Through Bar.
Watch For
Control the spring and the bar. Smooth motion while pushing through and pushing up. Elbows
not locked. Shoulders down and relaxed. Wrists straight. Abdominals engage to move the body.
Stretch but no strain in the arms or shoulders.
Spotting
Be sure to assist clients by keeping one hand on the bar at all times. Help to get into position, and
guide the bar throughout the exercise until they are able to control the bar safely.
C-51
The Teaser
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
(To finish, reverse order and roll back

down to Fig. 1 position.)
Fig. 7
C-52
CADILLAC
PUSH THROUGH BAR
The Teaser Skill Level: Beg./ Intermediate

Reps: 3-5
Springs: 1 Top
The Cadillac is one of several places the Teaser exercise can be done. The Push Through Bar can assist in
learning how to roll up to the Teaser position.
Begin lying on the back with the head at the Push Through Bar end of the Cadillac. Lay about an arms-
length from the end. Legs are straight and together. Grab the bar with both hands. Bend the arms
reaching the elbows towards the table and push the bar over the head for a stretch. Bend the arms to bring
the bar back up. Once the arms are straight, curl the chin to the chest and simultaneously lift the feet
rolling up to a Teaser position. Hold in the teaser position. Roll the waist back to the mat first. The head
and heels should reach the table at the same time. Arms remain straight until the body is flat on the table.
Repeat 3 times.
This exercise can be broken down into many smaller parts. Teach the easier variations first and
build up to the exercise. For some clients the modified versions will be all they need.
1. Begin lying on the back, bend the knees with the feet flat. Do only the push through with the
arms staying flat on the back throughout. This will open the chest. Repeat 2-3 times. This can also
be done with the legs straight.
2. Begin with the knees bent and feet flat on the table. Do the arm motion first, then keeping the
knees bent curl the body up to a sitting position, reaching the bar overhead. Roll back down one
vertebra at a time.
3. Progress to rolling up to the Teaser.
4. Intermediate Version, part 1 – While in the Teaser Position, hold and bend the elbows reaching
the bar behind the head. Straighten the arms and roll back down to the table. Eventually, stay up
and bend and straighten the arms 3 times holding the back still.
5. Intermediate Version, part 2 – Roll up to the Teaser Position hold with the arms straight and the
bar pushing up to the ceiling. Maintain the back still, and lower and lift the legs. Roll back down.
Eventually, stay up and lower and lift the legs 3 times.
6. Intermediate Version, all together – Roll up to Teaser, bend and straighten the arms 1 time, lower
and lift the legs 1 time. Then roll back to the mat.
Eventually, bend the arms 3X, lower the legs 3X. (THIS IS THE REAL EXERCISE)
7. Advanced Finish – On the last repetition, finish in the up position, let go of the bar and finish like
the Boomerang on the Mat.
Watch For
Elbows reaching to the table while bending and straightening the elbows. Arms stay straight while
rolling up and down. Roll one vertebra at a time, the waist is the last thing off the table and the first
thing back down. Keep he body still while in the Teaser position and moving either the arms or
legs.
C-53
Push Through on Stomach I/ Swan I
Fig. 1 Fig. 2
Fig. 3 Fig. 4
C-54
CADILLAC
PUSH THROUGH BAR
Push Through on Stomach I Skill Level: Beginner

Reps: 3-5
Springs: 1 Top
Use caution if someone has a shoulder problem.
Begin lying on the stomach with the head to the Push Through Bar end of the Cadillac. The body should be
an arms length from the end of the Cadillac. Grab the Push Through Bar with the hands and extend the
arms straight. Turn the head and lay one cheek to the mat. Bend the arms behind the head, lifting the
elbows up and back. Push the arms back out straight, press down on the Push Through Bar and lift the
head and chest up into an arch. Lower the chest and lay the other cheek to the mat. Inhale as the elbows
bend, exhale to extend the arms. Inhale to lift the head and chest, exhale to lower the chest and head.
Watch For:
The shoulders draw back and down as the elbows bend. Elbows lift up as the arms bend. No strain
in the shoulders – especially while pressing down and lifting to the arch. Maintain an even arch
while lifting. Avoid strain in the low back. Maintain abdominal support.
C-55
Swan II / Push Through on Stomach II
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
C-56
CADILLAC
PUSH THROUGH BAR
The Swan (Push Through on Stomach II) Skill Level: Int./Advanced

Repetitions: 2-4
Springs: 1 Top
Begin lying on the stomach with the head to the Push Through Bar end of the Cadillac. The body should be
an arms length from the end of the Cadillac. Grab the Push Through Bar with the hands, inhale and extend
the arms straight. Turn the head and lay one cheek to the mat. Exhale, bend the arms lifting the elbows up
and back. Inhale, straighten the arms and push the bar up towards the ceiling. As the arms straighten, lift
the chest and upper back into an arch. The focus with the head is up and forward. Exhale and lower the
spine back to the mat, bend the elbows, lay the other cheek to the mat. Inhale and extend the arms.
1. Use caution if shoulder or back problems.
2. This exercise places the spine in a very hyperextended position. Other Swan exercises in The
Method are less extreme. Teach the Swan on the Mat, Chair, and Push Through I first. If
clients do not have the strength and flexibility to roll all the way back in the Round on the Short
Box Series, wait to teach The Swan.
Watch For
Elbows lift up and back while pushing the bar. Smooth flow. Articulate through the spine while
lifting and lowering. Keep abdominal support while lifted into an arch. Avoid strain in the back or
shoulders.
C-57
The Tower
Fig. 1 (placement) Fig. 2 (start & end position)
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7 Fig. 8
C-58
CADILLAC
Tower Skill Level: Beg./Intermediate

Reps: 3-5
Springs: 1 Bottom
SAFETY CHAIN ON
The Tower is an excellent exercise to improve spine flexibility. It also benefits hamstring strength and
flexibility. Be sure the safety chain is secure before beginning this exercise. Omit/modify or use caution if a
client has neck or back problems.
Begin lying on the back with the chin under the Push Through Bar. Put the hands on the bar to press the
bar up. Place the feet in the center of the bar. Weight on the toes. Choose either a V-position or a parallel
position with the feet depending on the needs of the client. Hands may either grab the poles for support or
rest by the sides. Inhale to press the legs straight to the ceiling. Exhale and roll the spine up off the mat to
a shoulder stand, press the Bar to the ceiling. Hold in the up position, keep the hips still. Inhale, bend and
straighten the knees 1-3 repetitions. Exhale and roll the spine back to the mat one vertebra at a time. When
the tailbone reaches the mat, flex the feet and bend the knees back to the starting position. Repeat the
exercise 3-5 times.
1. For clients with neck or back problems, or clients who are very stiff, omit rolling up to a shoulder
stand. Instead press the legs straight keeping the spine to the mat. Point and flex the feet to
increase the stretch.
2. The modification above can also be done with one leg at a time.
Watch For
Rolling up and down one vertebra at a time. Not too much weight on the head and neck in the
shoulder stand. Hips remain lifted and still while bending and straightening the knees. Once the
spine rolls back down to the mat, the feet flex, then the knees bend.
Spotting
Keep one hand on the bar to assist until you know your client has control and is secure.
C-59
The Monkey
Fig. 1 Fig. 2
Fig. 3 Fig. 4
The Monkey - 1 Leg Variation
Fig. 1 Fig. 2
C-60 Fig. 3 Fig. 4

®
CADILLAC
The Monkey Skill Level: Intermediate

Reps: 3-5
Springs: 1 Bottom
SAFETY CHAIN ON
The Monkey works on flexibility of the legs and spine. Use caution if low back problems.
Begin lying on the back with the hips under the Push Through Bar. Place the hands and both feet on the
Bar. Curl the chin to the chest, and keep the head as close to the legs as possible throughout the exercise.
Inhale and push the bar up straightening the legs and lengthening the spine. Exhale flex the feet, then bend
the knees and roll the spine back to the mat. Repeat 3 times.
1. This exercise can also be done with one leg on the bar, the other leg bent and on the table. This
variation is beneficial for clients with sciatica.
Watch For
The head to stay close to the knees throughout. The spine and body lift up while the legs are
extended to maximize the stretch. Feet flex first, then roll back down.
C-61
Hip Opener
Fig. 1 Fig. 2
Fig. 3 Fig. 4
C-62
CADILLAC
Hip Opener Skill Level: Int./Advanced

Repetitions: 3-5
Springs: 1 Bottom
SAFETY CHAIN ON
This is a good exercise to work on flexibility and external rotation from the hip. For dancers, this exercise
will help improve “turnout.” Clients must have enough flexibility to get their foot on the bar.
Begin lying on the right side with the shoulders and hips on the back edge of the Cadillac. Legs to the front
edge (Side Lying Position) Hold the pole with the right hand. Press the bar up with the left hand and place
the left foot on the bar. Then place the left hand in front of the body for balance and support. Keep the hips
and shoulders stacked on top of each other throughout the exercise. Point the foot, inhale and extend the leg
straight. Exhale, flex the foot, then bend the knee. As the knee bends, the thigh should reach behind the left
shoulder. Repeat 3-5 times.
1. Beginner/Intermediate – The arm that holds the pole is bent at a 90 degree angle.
2. Ideally, the foot on the Push Through Bar should be as far to the back end of the bar as
possible. (In line with the hip and shoulder.) If clients do not have enough flexibility, begin
with the foot wherever it can be placed comfortably. As flexibility increases, move the foot back
on the bar until the leg is in line with the hip.
3. Advanced – The arm that holds the pole is straight.
Watch for
The hips and shoulders to stay stacked and still. Thigh does not roll in as the leg straightens. Foot
flexes first, then the knee bends. Hip opens and the knee reaches behind the shoulder while bend-
ing the leg. Foot as far back on the bar as possible. Work from the hip, no strain at the knee.
Spotting
The spring attached to the Push Through Bar should be in front of the body. Switch the spring to
change legs. Spot from behind. Keep one hand on the Bar at all times. Use your body to assist in
keeping the hips still. Use the other hand to help find rotation from the hip.
C-63
Chest Expansion
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-64
CADILLAC
STANDING ARMS
Chest Expansion Skill Level: Beginner

Reps: 3-5
Use: Roll Down Bar
This exercise is designed to work on expanding the chest, breathing and relaxing neck tension.
It helps to strengthen the back, open the chest, and loosen the neck muscles. Use caution if neck problems.
Begin standing, facing the Roll Down Bar. V-Position with the feet. Ears over shoulders, shoulders over
hips, hips over knees, knees over ankles. Maintain this position throughout keeping the body still. Hold the
bar with the hands shoulder width apart. Keep the arms straight, inhale to pull the bar towards the thighs.
Hold the breath, and the bar to the thighs, while looking over the right shoulder, left shoulder, then center.
Exhale to release the bar. Inhale to pull the bar, hold the breath and look left, right, center. Exhale and
release. Repeat 2-6 repetitions.
1. If clients have knee problems, and kneeling is inappropriate, teach standing on the Wall Unit or
at the end of the Cadillac standing on the floor.
2. If a neck problem, use caution. Begin by just pulling the bar. Look straight ahead. Omit the
head looking side to side.
3. If clients have a weaker side, Do the exercise with one arm. Hold in the center of the bar with one
hand. Wrap the other arm around the waist. Keep the hips and shoulders square to the bar, and
pull the bar to the body. Leave the head turn out and just press with the arm.
4. If clients have an upper back imbalance, change the bar out for handles. This way each arm can
work independently.
Watch For
Stand with the feet in a V-Position. The body remains still and vertical, arms stay straight, chest
opens, neck relaxed as head looks from side to side, chin stays level to the floor while the head turns,
one breath.
C-65
Lat Pull 1 Arm
Fig. 1 Fig. 2
Fig. 3
C-66
CADILLAC
STANDING ARMS – cont.
Lat Pull 1 Arm Skill Level: Beginner

Reps: 3-5
Use: Roll Down Bar
This exercise helps to strengthen the back and stabilize the shoulder. It can be done with either the Roll
Down Bar or one Handle.
Begin standing – V-Position. Face sideways to the Cadillac/Wall Unit. The arm on the bar should be
slightly in front of the body. Keep the arm straight, not locked. Shoulder down. Pull from underneath the
arm and bring the bar to the side of the body. Hold, then release with control. Repeat 3-5 times.
1. If a client has a weaker side, ex: Scoliosis, begin on the weaker side, then do the strong side.
Go back and do several more repetitions on the weak side.
Watch For
The body to remain still and vertical while pulling the arm. Pull from underneath the arm. Shoul-
der stays down throughout the exercise. Arm straight, not locked.
C-67
Long Back Stretch Arms
Fig. 1 Fig. 2
Fig. 3 Fig. 4
C-68
CADILLAC
STANDING ARMS – cont.
Long Back Stretch Arms Skill Level: Beginner

Use: Roll Down Bar
This exercise opens the chest and strengthens the arms. If a client is not ready for the Long Back Stretch on
the Reformer, this exercise can help prepare them to eventually do the exercise on the Reformer. Omit or
use caution if a client has a shoulder injury.
Begin facing away from the Roll Down Bar. Feet in a V-Position. Hands hold the bar, behind the body.
Palms face back, wrist straight. With straight arms, pull the bar to the body. Shave the body with the bar
as the elbows bend. Straighten arms away from the body. Repeat 3-5 times then change directions. Bend
the elbows and pull the bar to the body. Push the bar down, straightening the arms and shaving the body.
Keep the arms straight and lift the bar up. Repeat 3-5 times.
1. Omit if a shoulder injury.
2. Stand farther away from the Cadillac/Wall Unit for more resistance and challenge. Stand closer to
make the exercise easier.
Watch For
The body remains still and vertical/lean slightly forward. Abdominals assist to pull the Bar to the
body. Shoulders down. Shaving the body with the Bar. Arms straight, but not locked. Wrists
straight.
C-69
Salute

Salute & Lower
Fig. 1 Fig. 2
Fig. 3 Fig. 4
(reverse order to
complete the exercise
Fig. 5, 4, 3, 2 ,1)
Fig. 5
C-70
CADILLAC
STANDING ARMS
Salute Skill Level: Intermediate

Reps: 3-8
Use: Roll Down Bar
Begin standing facing away from the Cadillac/Wall Unit. Feet in a V-Position with the entire body leaning
forward from the ankles. Maintain the body still and leaning throughout the exercises. Hold the Bar with
both hands - shoulder width apart and bring it in front of the forehead with the elbows out wide. Press the
arms straight on a high diagonal forward like a soldier’s salute. Bend and return the Bar to the forehead.
Repeat 3-8 times.
1. For clients with a strength imbalance or more advanced, use Handles instead of the Bar.
2. Stronger men could use the Arm/Leg Springs.
3. Stand farther away from the Cadillac/Wall Unit for more resistance.
4. Lean the body at more of an angle for more challenge and work with the “powerhouse.”
5. Advanced – Shave behind the head.
Watch For
The body leans forward from the ankles and remains still while moving the Bar. Elbows open wide.
Control.
Salute & Lower Skill Level: Intermediate

Reps: 3-8
Use: Roll Down Bar
This is a more difficult version of the Salute. Teach the plain Salute first. Add this when a client is ready for
more of a challenge and has control with the movement.
Starting position is the same. Inhale, extend the arms out and up. Keep the arms straight, exhale and
lower the bar to the thighs. Keep the arms straight, inhale and lift back up to a high forward diagonal.
Exhale and bend the elbows to Salute. Repeat 3-8 times.
1. See above for Salute
2. If doing both exercises, begin with the Salute 3-5 reps. Then add the Lower and Lift 3-5 reps.
Watch for
The body stays leaning forward at an angle while moving the arms. Elbows straight but not locked
when the arms are straight. “Powerhouse” assists in moving the Bar.
C-71
Boxing Series - Front
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-72
CADILLAC
STANDING ARMS
Boxing Series Skill Level: Int./Adv.

Reps: 5-10
The boxing exercises work upper body strength, control and placement. Be sure the elbows never fully
extend when punching. The body leans forward throughout the exercises.
Front
Stand facing away from the Cadillac/Wall Unit. Stand with the feet in a V-Position. Body forward at an
angle. Bring the hands up in front of the shoulders. Elbows are bent. Alternate punching forward. As the
arm straightens, it should extend at chest height to the midline of the body.
Modifications/Variations – All Boxing Exercises

1. Use the Roll Down Bar springs if a client is not strong enough, or petite.
2. Punch slowly for placement and control.
3. Punch quickly for speed once placement and control are achieved.
4. Stand farther from the Cadillac/Wall Unit for more resistance. Closer to make it easier.
5. Lean the body forward at a deeper angle for more of a challenge and to work the “powerhouse.”.
Watch For – All Boxing Exercises

The body leans slightly forward and remains still. Hips stay facing front while punching with arms.
Work from the “powerhouse.” Shoulders down. Arms straighten but all the way. Wrists straight.
Work to the midline.
C-73
Boxing Series - Upper Cut
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7 Fig. 8
C-74
CADILLAC
STANDING ARMS

Reps: 5-10
Upper cut
angle. Bring the hands up in front of the shoulders. Elbows are bent. Alternate arms. Turn the palm of one
hand to face up. Punch to the front, bringing the arm from a lower to higher position and working to the
midline of the body. (Punch under an opponent’s chin.)

5. Lean the body forward at a deeper angle for more of a challenge and to work the “powerhouse.”.

C-75
Boxing Series - Hook
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-76
CADILLAC
STANDING ARMS

Reps: 5-10
Hook
angle. Bring the hands up in front of the shoulders. Elbows are bent. Alternate arms. Take the right hand
slightly out to the side of the body while straightening the arm. Complete the punch to the midline. Repeat
with the left.

5. Lean the body forward at a deeper angle for more of a challenge and to work the “powerhouse.”

C-77
The Hug
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
C-78
CADILLAC
STANDING ARMS – Handles
The Hug Skill Level: Intermediate

Reps: 3-5
angle. Open the arms reaching for the side walls. Arms at shoulder-height or slightly below. Slight bend at
the elbow. Inhale and hug with the arms pulling them to meet in front of the body/chest. Exhale to open
with control. [This exercise can be done with a breath pattern both ways.]
Watch For
The body remains still while moving the arms. Elbows slightly bent. Both arms work equally.
Don’t allow the arms to open beyond the body to avoid shoulder strain. “Powerhouse” assists.
C-79
Butterfly
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-80
CADILLAC
Butterfly Skill Level: Int./Adv.

Reps: 2-3
Use caution or omit if a client has a shoulder problem. From the last repetition of The Hug, finish with the
arms open to the sides. Keep both hips facing front. Spiral the upper body around to the right. Both arms
remain straight throughout. The right arm presses down and slightly behind the body. The left arm presses
up and across the body to a high, forward diagonal. Pull in with the ribs and Abdominals to initiate the
spiral/twist. Return to the center. Repeat twisting to the other side.
Watch For
The hips to remain facing front – twist from above the waist. Arms straight, elbows not locked.
Shoulders down. Reach from the waist, not just with the arms. Both arms press away from the
body – keep tension on the springs. Ribs and abdominals pull the body around (spiral/c-curve). No
strain or arch in spine while twisting. Stretch through one side of the spine.
C-81
Fencing
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
Swakate Series Photos not available at this time.
C-82
CADILLAC
Fencing Skill Level: Advanced

The fencing exercises are Advanced. Use extreme caution to avoid shoulder strain. Be sure clients are ready
for this exercise before teaching.
Begin standing in a Ballet 3rd position with the feet. The body is facing sideways to the Cadillac/Wall Unit.
Right Shoulder to the Cadillac. Toe out position with the feet. The heel of the left foot is at the center of the
arch of the right foot. The left hand is in the center of the chest, the right hand is at the hip. Palms face the
body. Step out with the left foot on a diagonal line (Lunge). Slide the leg back in to the start position.
Repeat 3-5 times.
1. To make the exercise easier, keep the arms close to the body while lunging out and sliding back.
2. To make the exercise harder, extend the arms while lunging, and bend them while sliding back.
3. If arm / leg springs are too strong, modify with the roll down bar springs.
Watch For
Hips and shoulders stay facing sideways while lunging and returning. Shoulders stay down and back.
Reach out with the entire body, not just the arms. If arms extend, do not lock the elbows. Slide back to the
starting position using the inner thighs to draw the legs together.
Swakate Series Skill Level: Advanced

See description under Reformer exercises. Typically these exercises are only given to men. Adjust the feet
closer or farther back depending on the exercise. These exercises will be easier on the Reformer.
Swakate
Shaving
Side Bend – slight side bend, non-working arm by side
Lotus Flower
C-83
Squat
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
C-84 Fig. 7 Fig. 8

®
CADILLAC
STANDING LEGS
The Squat exercises improve leg strength, alignment, and control. Always teach the Squat on The Wall first.
This version is more advanced. Be sure clients understand proper alignment first.
Use caution if knee problems. These are great knee strengthening exercises when a client is ready.
Squat Skill Level: Beginner

Reps: 3-5
Use: Roll Down Bar
Begin standing in a parallel position, legs hip-width apart. Body faces the Cadillac/Wall Unit. Grab the
Roll Down Bar with an underhand grip and lift the arms up to a 90 degree angle, elbows bent. Arms should
be shoulder-width apart on the bar. Hold the arms in this position. Bend the knees into a squat position, as
low as can be controlled with good form. Straighten the legs and return to a standing position. Turn the
hands to an overhand grip on the Bar. Keep the legs straight and press the Bar to the floor rolling through
the spine one vertebra at a time down and back up. Use the “powerhouse.” Repeat 3-5 times.
Squat 1 Leg Skill Level: Intermediate

Reps: 1-3
Use: Roll Down Bar
Begin standing in a parallel position. Body facing the Cadillac/Wall Unit. Bring the feet closer together
under the body. Extend one leg straight to the front, holding it at a 90-degree angle if possible. Grab the
Roll Down Bar with an underhand grip and lift the arms up to a 90-degree angle, elbows bent. Arms should
be shoulder-width apart on the bar. Hold the arms in this position. Standing on one leg, bend the knee into
a squat position, as low as can be controlled with good form. Straighten the leg and return to a standing
position. Repeat 1-3 times, then repeat with the other leg.
Modifications/Variations – Both Squat Exercises

1. Use caution if knee problems. This is a great knee strengthening exercise when a client is ready.
2. Always teach both versions on The Wall first.
3. Beginners, or clients with knee problems should not bend more than 90 degrees with the knees.
4. Intermediate/Advanced clients with good knees can go beyond 90 degrees. All the way to the floor
if possible.
5. For clients who should avoid forward flexion of the spine, omit the bending forward and up, just
do the Squat .
Watch For
Knees and toes point straight ahead. Ears over shoulders, shoulders over hips. Neutral spine
position. Arms hold at 90 degrees with the elbows and hands in line with the shoulders. Bend into
a squat as low as possible depending on client. Down and up with control. Use the “powerhouse”
to press the body forward and up. Roll through the spine. Legs remain straight, heels over hips on
the forward bend. If 1 Leg version. The up leg remains at a 90-degree angle while lowering and
lifting the body.
C-85
Breathing
Fig. 1 Fig. 2
Fig. 3 Fig. 4
C-86
CADILLAC
TRADITIONAL ENDING
Breathing Skill Level: Beginner

Reps: 3-5
Use: Roll Down Bar & Trapeze
This is a Breathing exercise. If a client has neck problems and it is inappropriate to do Short Spine, or other
similar exercises, they can do this exercise safely with no pressure on the head and neck.
Begin lying on the back with the head at the Roll Down Bar end. Grab the Bar with both hands shoulder-
width apart. Place the feet in the strap of the Trapeze. Turn the legs out and hook the toes around the strap
for support. Inhale, simultaneously lift the hips rolling the spine up off the mat one vertebra at a time to the
shoulders. At the same time pull the bar to the thighs. Hold this position 2-10 seconds. Exhale and roll the
spine back to the mat from the head to the tailbone. Legs remain straight and together throughout. When
on the shoulders there should be no strain or weight on the head/neck.
1. Teach the exercise in pieces first, then put it together.
a. Inhale and pull the Bar to the thighs, exhale and release. ( keep the spine on the mat.)
b. Inhale and lift the hips, rolling up one vertebra at a time. ( w/o pulling the Bar.)
Exhale and roll back down.
2. For some clients the break down version may be enough.
3. Put it together when ready.
Watch For
Shoulders stay down and back while pulling the Bar. Chest open. Legs stay straight. Lift with the
Gluteals. Avoid strain at the knees – stay slightly bent if needed. Roll up and down one vertebra at
a time. Avoid weight on the neck/head in the up position. Proper breath pattern. Coordinated
movement.
C-87
Spread Eagle
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7 Fig. 8
C-88
CADILLAC
TRADITIONAL ENDING – cont.
Spread Eagle Skill Level: Beg./Int.

Reps: 3
Use: Poles, Roll Down Bar End
The Spread Eagle works on spine mobility in flexion and extension.
From the last repetition of Breathing, release the Bar and take the feet out of the strap. Sit up and turn
around to face the Roll Down Bar end of the Cadillac. Bend the knees and grab the two upright poles.
Hands about halfway up on the poles. Feet against the poles or place a wooden board against the poles for
the feet. Straighten the knees lifting the hips off the table. Hang back into a C-Curve stretching the low
back. Keep the legs straight and lift the hips and body to a standing position. While moving to a stand, the
legs rotate to a toe out position, and the feet go flat on the table. Hands should remain on the poles in the
same place throughout the exercise. Once standing, lift the spine into an arch. Repeat 2-3 times. On the last
repetition, finish standing, step back with the feet to stand on the Cadillac and move into the next exercise.
Watch For
Smooth motion to transition from down to standing. C-Curve when down. Even arch when up.
Hands don’t shift on the poles. Rotate from the hips to move the legs and feet. Coordinated
Breathing. Legs and arms stay straight throughout, movement is with the spine.
C-89
Pull Ups
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
C-90
CADILLAC
Pull Ups Skill Level: Int./Adv.

Reps: 3-5
Use: Trapeze
The Pull-Ups strengthen the Chest and Biceps. Pull-Ups are more difficult than the Reverse Pull-Ups.
Teach the Reverse Pull-Ups first. Clients must first have good upper body strength to do this exercise. Use
caution if shoulder problems, this exercise may place too much strain on the shoulders.
From the last repetition of the Spread Eagle, standing on the Cadillac, place the hands on the top poles with
an underhand grip. Bend the elbows and hold the body up while placing first one foot, then the other in the
Strap of the Trapeze. The body should be in a long, supported arch. Exhale and straighten the arms,
lowering the body, inhale pull with the arms, bending the elbows and lifting the body back up. Repeat 3-5
repetitions. To finish, step one foot then the other back to the Cadillac.
1. If a client does not have the strength, omit this exercise.
2. Use grip pads or gloves for a secure grip on the poles.
Watch For
Keep elbows bent, hold body up while getting feet in Strap. Use abdominals to support the spine in
the arch. Avoid strain in the low back, or shoulders. Hold body position while straightening and
bending arms. Try to pull head and shoulders above the top of the Cadillac when lifting up.
C-91
Reverse Pull Ups
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7 Fig. 8
C-92
CADILLAC
Reverse Pull Ups Skill Level: Intermediate

Reps: 1-3 x 3
Use: Trapeze
Reverse Pull-Ups strengthen the Back and can also work on shoulder stabilization. Reverse Pull-Ups should
be taught before the Pull Ups. There is less strain on the shoulders in this exercise. Still use caution for some
clients.
Stand on the Cadillac and turn around to face the Trapeze. The body should be a leg’s length away from the
Trapeze. Grab the poles with an underhand grip. Keep the elbows bent to hold the body up. Lift both legs
up off the Cadillac at the same time. Bend the knees to the chest, and extend the legs out to rest on the bar
of the Trapeze. Hook the toes around the outside edge/springs. Keeping the arms and legs straight, lower
the hips to stretch the spine. Inhale and lift the hips until the body is in a straight line, arms and legs are
straight. Exhale and arch the spine. Inhale to return to a flat position. Hold this position, and bend and
straighten the arms 1-3 repetitions. Finish by straightening the arms and lowering the hips. Repeat 1-3
times. To dismount, lift both feet out of the Trapeze and stand on the Cadillac.
1. If a client does not have the strength, omit this exercise.
2. Use grip pads or gloves for a secure grip on the poles.
Watch For
Proper mounting and dismounting. Hang into hips. Smooth articulation through the spine to
change positions. Pull up with the back muscles. Abs and Gluteals engaged. Body stays straight
like a board while pulling up. Be precise, and definite with spine positions – C-Curve, flat, arch,
flat, C-Curve. Proper breath pattern.
C-93
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C-94
CADILLAC
TRADITIONAL ENDING
Select from one of the Ballet Stretches to finish the workout.
Ballet Stretches w/Trapeze- Standing Skill Level: Beginner

Use: Trapeze
Front
Stand facing the Trapeze about a leg’s length away. Place the right foot on the Trapeze Bar. The leg is
centered on the Bar. Standing leg is in a toe out position, leg straight. Hips and shoulders face forward.
Underhand grip on the top poles. Shoulders remain down and relaxed.
Stretch Inhale and stand tall, exhale and bend forward over the leg. Turn the head and lay the cheek to the
knee while forward. Inhale and stand tall, exhale and lift the head and chest into an back bend/
high arch. Repeat 1-3 times.
Split Inhale and stand tall, exhale and keeping both legs straight, lean back slightly pulling out of the
front hip. Inhale and stand tall, exhale and lean forward into a front split. Use the “powerhouse”
to shift the body. Repeat 1-3 times.
Strength Press the leg working from the hip down to the Bar 3 times. Lift the leg up off the Bar as high
as possible while maintaining a tall standing position and lower it. Repeat lifting and lowering 3
times. Lift the leg up and rise up on the toes of the supporting leg and pivot the body into a side/2nd
position.
Side/2nd Position
Stand facing the Side Rail of the Cadillac. Both legs are straight. Underhand grip with both hands on the
top pole in front of the body. Hips and shoulders square and even to the side wall. Leg on the trapeze is
turned out.
Stretch Inhale and stand tall. Lift one hand off the pole, exhale and side bend over the leg. Inhale and
stand tall, exhale to side bend away from the leg. Repeat 1-3 times.
Split Inhale and stand tall, exhale and keeping both legs straight, lean the hips away from the foot on the
Bar. Inhale and stand tall, exhale and lean into a side split. Use the “powerhouse” to shift the body.
Repeat 1-3 times.
Strength Press the leg working from the hip down to the Bar 3 times. Lift the leg up off the Bar as high as
possible while maintaining a tall standing position and lower it. Repeat lifting and lowering 3
times. Lift the leg up and rise up on the toes of the supporting leg and pivot the body into a back/
arabesque position.
Back/Arabesque
Pivot the body ½ way around so that the leg on the bar is behind the body. The body should be facing away
from the Trapeze. Both legs are straight. Toe out position with the standing leg. Underhand grip with the
arms on the top poles in front of the body.
Stretch/Split Inhale and stand tall, exhale and keeping both legs straight, lean forward pulling out of the
back hip. Inhale and stand tall, exhale and walk the hands back on the poles lowering the legs and
body back into a front split. Repeat 1-3 times.
Strength Press the leg working from the hip down to the Bar 3 times. Lift the leg up off the Bar as high as
possible while maintaining a tall standing position and lower it. Repeat lifting and lowering 3
times. Lift the leg up off the Bar and place the toe by the knee in a Passe position. Take the arms
overhead. Hold and balance.
From the completion of the Back position, either lift the other leg to the back and repeat the exercise with
the other leg – Back, Side, Front. Or turn around and start with the other leg to the front.
C-95
Ballet Stretches Front w/ Trapeze - Standing
Fig. 1 (front - stretch) Fig. 2 (front - stretch)
Fig. 1 (front - split) Fig. 2 (front - split)
C-96 Fig. 3 (front - split) Fig. 4 (front - split)

®
Ballet Stretches Front w/ Trapeze - Standing, cont.
Fig. 1 (front - strength) Fig. 2 (front - strength, press down)
Fig. 3 (front -strength, lift)
C-97
Ballet Stretches Side w/ Trapeze - Standing
Fig. 1 (side-stretch) Fig. 2 (side stretch)
Fig. 3 (side-stretch) Fig. 4 (side-stretch)

C-98
Ballet Stretches Side w/ Trapeze - Standing, cont.
Fig. 1 (side-split) Fig. 2 (side-split)
Fig. 3 (side-split) Fig. 4 (side-split)
Fig. 1 (side-strength, press down) Fig. 2 (side-strength, lift)
C-99
Ballet Stretches Back w/ Trapeze - Standing
Fig. 1 (back-stretch/split) Fig. 2 (back-stretch/split)
Fig. 3 (back-stretch/split) Fig. 1 (back-strength, press down)
Fig. 2 (back-strength, lift) Fig. 1 (finish position - passe balance)
C-100
CADILLAC
TRADITIONAL ENDING
Ballet Stretches w/Trapeze- Kneeling Skill Level: Beginner

Use: Trapeze, Fuzzy Foot Loops
Clients must have good knees to do this exercise. Otherwise, choose another version of the Ballet
Stretches.
Front
Kneel facing the Trapeze. Place one foot in the Strap of the Trapeze. Hands hold the Fuzzy Foot Loops.
Arms and leg in the Strap stay straight throughout. Start sitting on the heel. Lift up off the heel and
forward into a split with the legs. While leaning into the split, open the chest and arch the upper back.
Sit back to the heel. Repeat 2-3 times. From the last split, return to a tall, centered position, and pivot on
the knee to face side.
Side
Start sitting on the heel. Hold the Fuzzy Foot Loop in front of the body with both hands. Lift up and
press the hips forward, opening the hip. Sit back to the heel. Lift up again, lean to one side, then the
other. Return to the center and pivot to the back/arabesque position. Repeat 1-3 times.
Back/Arabesque
Slide the Fuzzy Foot Loops as needed so that the arms are in front of the body. Start up with the back leg
extended. Sit to the heel. Lift back up reaching and pressing the arms down while lifting and opening
the chest. Repeat 1-3 times. Then, stay in the up position and bend the back leg arching the spine and
reaching the head back for the foot.
Watch For
Initiate changing positions with the “powerhouse.” Shoulders stay down while pressing down on
the Loops and shifting the body. Arms and leg in strap stay straight.
Do this exercise Front, Side, Back on one leg, then Back, Side, Front on the other.
C-101
Ballet Stretches w/Trapeze - Kneeling
Fig. 1 (front - start position) Fig. 2 (front - sit to heel)
Fig. 3 (front) Fig. 4 (front - split)
Fig. 5 (front - end position) Fig. 1 (side - start position)
Fig. 2 (side - sit to heel) Fig. 3 (side - press hips forward)

C-102
Ballet Stretches w/Trapeze - Kneeling
Fig. 4 (side - shift hip side) Fig. 5 (side)
Fig. 6 (side - split) Fig. 7 (side - end position)
Fig. 1 (back) Fig. 2 (back - sit to heel)
Fig. 3 (back - lift and press forward) Fig. 4 (ending stretch - foot to head)
C-103
C-104
CADILLAC
Ballet Stretches w/Fuzzies Skill Level: Int./Adv.
Front
Stand facing the Roll Down Bar end of the Cadillac. Place the right foot in the left Fuzzy Foot Loop. The leg
is across the body. Rest the arch of the foot on the pole. Standing leg is in a toe out position, leg straight.
Hips and shoulders face straight forward. Underhand grip on the top poles. Shoulders remain down and
relaxed.
Stretch Inhale and stand tall, exhale and bend forward over the leg. Inhale and stand tall, exhale and lift
the head and chest into an back bend/high arch. Repeat 1-3 times.
Split Inhale and stand tall, exhale and keeping both legs straight, lean back slightly pulling out of the
front hip. Inhale and stand tall, exhale and lean forward into a front split. Use the “powerhouse”
to shift the body. Repeat 1-3 times. Rise up on the toes of the supporting leg and turn the body into
a side/2nd position.
Side/2nd Position
Stand facing the Side Rail of the Cadillac. Both legs are straight, arch of the leg in the Loop against the pole.
Underhand grip with both hands on the top pole in front of the body. Hips and shoulders square and even
to the side. Leg in the Loop is turned out.
Stretch Inhale and stand tall. Lift one arm overhead, exhale and side bend over the leg. Inhale and stand
tall, exhale to side bend away from the leg. Repeat 1-3 times.
Split 1 Inhale and stand tall, exhale and keeping both legs straight, lean back pulling out of the hips.
Inhale and stand tall, place the arch back on the pole, exhale and press both hips forward opening
the hip. Repeat 1-3 times.
Split 2 Inhale and stand tall, exhale and keeping both legs straight, lean the hips away from the foot in the
Loop. Inhale and stand tall, exhale and lean into a side split. Use the “powerhouse” to shift the
body. Repeat 1-3 times. Rise up to the toes and pivot the body back to the front position. Take the
foot out of the Loop and place it in the other Loop for the back/arabesque position.
Back/Arabesque
Pivot the body ½ way around so that the leg in the loop is behind the body. The body should be facing the
Trapeze and approximately and arms-length away. Both legs are straight. Toe out position with the stand-
ing leg. Arch braced against the pole with the foot in the Loop. Underhand grip with the arms on the top
poles in front of the body.
Stretch Inhale and stand tall. Exhale and with both hands at the same time grab the Trapeze Bar, then
Strap, then Hands flat to the table. Arms should remain straight. Walk the hands close to the leg,
bringing the nose toward the knee and squaring the hips for a stretch. Inhale and return to a stand.
Grab the Strap, the Trapeze, then poles. Repeat 1-3 times.
Split Inhale and stand tall, exhale and keeping both legs straight, lean forward pulling out of the back
hip. Inhale and stand tall, exhale and walk the hands back on the poles lowering the legs and body
back into a front split. Repeat 1-3 times.
Extra After the last repetition of the Back Split, return to a tall standing position. Walk the hands back
and bend back into an arch. Bend the knee of the foot in the Loop, and try and touch the head and
foot together. Finish with both legs straight, pivot the body back to the front position to take the
foot out of the loop and repeat the exercise with the other leg.
C-105
Ballet Stretch Series w/Fuzzies
Fig. 1 (front - split) Fig. 2 (front - split, pull back)
C-106 Fig. 3 (front - split) Fig. 4 (front - split)

®
Ballet Stretch Series w/Fuzzies - cont.
Fig. 5 (front - end position) Fig. 1 (side - stretch)
Fig. 2 (side - stretch) Fig. 3 (side - stretch)
Fig. 4 (side - stretch) Fig. 5 (side - stretch)
Fig. 1 (side - split 1) Fig. 2 (side - split 1, pull back)

C-107
Fig. 3 (side - split 1, press forward) Fig. 4 (side - split 1, end position)
Fig. 1 (side - split 2, shift side) Fig. 2 (side - split 2)
Fig. 3 (side - split 2) Fig. 4 (side - split 2, end position)

For photo
purposes
Back has
been film-
ed on the
Left side.
To do the
right leg
back, the
foot is in
RT. fuzzy.
C-108 Fig. 1 (back - stretch) Fig. 2 (back - stretch)
Fig. 3 (back - stretch) Fig. 4 (back - stretch)
Fig. 5 (back - stretch) Fig. 6 (back - stretch)
Fig. 6 (back stretch/split) Fig. 1 (back - split)
Fig. 2 (back - split, pull forward) Fig. 1 (ending stretch - foot to head) C-109
®
CADILLAC
TRADITIONAL ENDING - cont.
A Few Notes About The Ballet Stretches
1. For a beginner it is not necessary to teach the entire sequence front, side, and back.
2. It is also not necessary to teach the entire stretch, split, and strength sequence. Choose the
segments that are most appropriate and beneficial for your client. Eventually, teach them the
entire series.
3. Options for sequencing:

a. Front, Front, Side, Side, Back, Back
b. Front, Side, Back – Right, Front, Side, Back – Left
c. Front, Side, Back – Right, Back Side, Front – Left
4. Hands on the poles are for balance only. A strong, centered client should be able to do the
exercises without the hand assisting on the poles for the standing stretches.
Watch For
Front – Hips and shoulders square and even to the front. Standing leg V-position work-
ing from the hip. External rotation with the other leg also. Use an underhand
grip on the poles with the hands. Shoulders relaxed. Long neck when arching the
upper back. During the split the body remains upright. Pull back with the hips.
Keep the standing foot flat on the table and hips facing forward when in the split.
Strength – Hips don’t hike as the leg lifts. Body stays upright, avoid leaning back.
Side - Hips and shoulders level and even to the side. Standing leg V-position working
from the hip. The leg that is up should be in line with the shoulder. (Slightly in
front of the body is ok.) The other leg should be rotated so the knee faces up. Hips
stay still while bending to the side. Use an underhand grip on the poles with the
hands. Shoulders level and even – no twisting with the body.
Back - Shoulders square, level, and even to the front. Hips may open slightly. V-position
with the legs. Abdominals support the spine. Engage the opposite side of the low
back to assist in supporting the leg. (back muscles should work in opposition to
the leg lifted to the back.)
C-110
C-111
C-112
CADILLAC
TRADITIONAL ENDING
½ Hang / Hanging Skill Level: Beg./Int.

Reps: 1
Use: Fuzzy Foot Loops
If clients have High Blood Pressure, Varicose Veins, Diabetes, Glaucoma, or other eye problems, or are
pregnant OMIT this exercise. For postnatal women ½ hanging is great. Use caution and common sense if a
client has neck or back problems.
To measure the proper distance for the Fuzzy Foot Loops, have the client stand on the Cadillac. The
distance from their elbow to fingertips should be the proper placement for the Loops from the end of the
Cadillac. A taller client may need to move the Loops farther toward the center of the Cadillac. If a client
goes into a full hang, their lower back should rest on the edge of the table, and their head should not
touch the floor. Adjust the Loops as needed to achieve this.
Begin by lying on the back with the head at the Roll Down Bar end of the Cadillac. Be sure the Loops
are both an equal distance from the end. Grab the poles overhead with the arms for support while
getting into position. Bend the knees to the chest, straighten the legs and roll the body up to a shoulder
stand. Place one foot, then the other in the Fuzzy Foot Loops. Be sure the ankles are secure, toes to the
outside and hooked around the Loops. Ideally, clients should be able to get into and out of this exercise
on their own. However, it might take awhile for them to achieve this. Assist as needed so clients don’t
struggle during transitions.
½ Hanging
Once into position, keep the head and spine on the table and relax the legs, hips and low back. Arms can
relax by the sides. This exercise can take pressure off the spine. It is great for postnatal women, men-
strual cramps, and clients with disk problems if they can safely get into the Loops. Hang in this position
for several minutes and RELAX. When finished, take the feet out of the loops and lay quietly on the
Cadillac for a few minutes before standing.
Hanging
From the ½ Hang, if it is appropriate, clients may move into a full Hang off the Cadillac. Grab the poles
with the hands, curl the chin to the chest, and pull the body through the poles until the lower back is close
to the end. Walk the hands down the poles, unfold the spine and Hang. Hands can stay on the poles, or
reach for the floor. Hold as long as comfortable. To come back up: Grab the poles with the hands, curl
the chin to the chest and roll the spine up level with the table. Push with the arms and swing through to
rest the spine back on the table in the ½ hang position. Stay in a ½ Hang to let the body re-acclimate
before taking the feet out of the Loops. Once the feet are out of the Loops, lay on the back for a minute or so
before getting up to avoid dizziness.
C-113
Recommended
Resources
Centerworks® Pilates Institute

210 N. Washington, Box 3526
Wichita, KS 67201-3526
Studio Tel: (316) 265-9700

Toll Free: Phone & Fax: 1-877-874-7578
Do you ever experience foot pain?
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This can be a quick fix, but any medical procedure is going to be expensive. In addition to the
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Your next option might be orthotics, or special arch support inserts for your shoes. These can be
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Or you can pay hundreds of dollars for custom fit inserts that are molded specifically for the
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So, before you take drastic measures, schedule surgery, or invest in

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Relieve Your Foot Pain
Why not start with a safe, simple, economical approach to improving health. Exercises
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We spend time exercising every other part of our body but don't do much for our feet. We cram
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ago. By learning a simple and fun series of exercises that you can do at home or at work you can
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Treat your feet!
Whether you have flat feet, high arches, bunions, hammer toes, or healthy feet
and you want to keep them that way. . . the FANTASTIC FEET exercises can benefit you.
With only a few minutes of practicing these easy to learn FANTASTIC FEET exercises just
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Work at your own pace! There are exercises that are performed lying down, seated and standing
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Best of all, these exercises can work for all ages!
It this 92 page illustrated book, you'll learn
• Habits for Improving Your Posture to Properly Distribute the Weight on Your Feet
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We cramp our toes into tight shoes, pound the pavement daily, and
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This easy-to-use exercise manual will provide you with exercises,

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Simple to follow, great descriptions, lots of photos, this book is an
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(92 Pages - Authored by Aliesa George)
Fantastic Feet! Book $20

Fantastic Feet! Book + 2 Therabands Combo $25
Also available as a PDF e-Book online at http://www.centerworkspilates.com
Posture Principles
for Health
If you’ve been looking for an easy-to-use system for improving
posture...here it is!
This must have posture workbook and video will provide you with the tools you
need to quickly identify poor posture habits and help clients change.
Includes:
• Posture Principles for Health Study Guide (60 Pages) & Video (Select
DVD / VHS)
• 12-point checklist for perfect standing posture;
• Seated posture pointers;
• A series of questions to help you assess posture habits; and,
• Teaching tips and more.
This information is great client “homework.” An excellent place to start when

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Select either DVD or VHS versions:

VHS Format $79
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This series of eight Pilates Training Manuals is one of the most

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the basics. 117 pages - 58 exercises - 147 photos
80 pages - 22 exercises - 141 photos #TT-RF05 $40
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68 pages as needed with the other “supplemental”
12 intermediate exercises (31 exercises total) pieces of equipment. Continue developing
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The complete repertoire of Advanced Contains both Electric Chair & Wunda chair
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56 pages - 23 exercises - 130 photos 74 pages - 46 exercises - 108 photos
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Supplemental Exercises The Barrels

A great addition to your “bag of tricks” for A great encyclopedia of Ladder Barrel, Spine
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57 pages - 35 exercises - 128 photos 100 pages - 37 exercises - 243 photos
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Pilates’ Return to Life Through Contrology
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Return to Life is the original Pilates exercise book written
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This book review the conceptual basis and philosophy of the

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Improve your muscle tone and endurance with the

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It provides resistance for faster, more targeted toning, improving muscle

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Pilates Magic Circle and Video. SE-MC01 $30
Therabands
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Assistance for correct technique, and great for

travel. Package of 2 bands $10
Beginner~Yellow/Red SE-YR02 $10

Intermediate~Green/Blue SE-GB03 $10
PILATES ART - Limited Edition, Bronze Sculpture
“Suspended Motion”
by artist Donna Cooper
This Pilates-inspired artwork will look great in your home or studio!
Special -Limited Offer

Details: Only $895
Bronze Sculpture 14” h x 10” w
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with beveled edge 12” x 4” x 1” Hurry & order - This special price
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Approximate weight 17 lbs. is available for a limited time.
Contact:
Aliesa George, Centerworks® Pilates
P.O. Box 3526, Wichita, KS 67201-3626
This work was commissioned by
Centerworks®Pilates to honor Toll-Free Phone/Fax 877-874-7578
the first Annual PMA Pilates Day. Studio Phone (316) 265-9700
email: aliesa@CenterworksPilates.com
A portion of the proceeds from or
each piece will be donated to the Use the attached order form TODAY!
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Yes, Send me “Suspended Motion”

I would like to order this beautiful
limited edition piece of Pilates art.
Quantity ____ x $895 = $___________

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*A portion of the proceeds from each piece will be donated to the Pilates Method Alliance. “Suspended Motion” is a limited edition art piece, your
Need to learn more about the PMA? visit: www.pilatesmethodalliance.org piece will not be produced until your order has been placed.
Because of this - returns & refunds are not available.
Your Name______________________________
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City__________________State_____Zip_______ PHONE: 1-877-874-7578 or (316) 265-9700
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In case we have questions about your order:
MAIL: Centerworks® Pilates Institute
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The Cadillac

Mind-Body Movement in the Joseph H. Pilates Method

This book is intended for personal use only.

Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

Cadillac Exercises with the Roll Down Bar Page #

Cadillac Exercises with the Arm/Leg Springs

Cadillac Exercises with the Push Through Bar

Cadillac/Wall Unit Exercises ~ Standing Upper Body Exercises

Cadillac/Wall Unit Exercises ~ Standing Lower Body Exercises

Traditional Ending Series

ROLL DOWN BAR

Roll Down Skill Level: Basic

ROLL DOWN BAR

Roll Down 1 Arm Skill Level: Basic

Chest Expansion Skill Level: Beginner/Int.

Thigh Stretch Skill Level: Beg./Int.

Photos not available at this time.

Mermaid Skill Level: Beg. /Int.

Fig. 1 & 9 (start & finish position) Fig. 2

ROLL DOWN BAR – cont.

Rolling In & Out Skill Level: Intermediate/Advanced

ROLL DOWN BAR – cont.

Hanging Legs (Knees Over Bar) Skill Level: Intermediate/Advanced

Fig. 1 (rest position) Fig. 2 (extend - legs together)

Fig. 5 (lift - legs together)

Leg Circles Skill Level: Beginner

Leg Spring Series - Scissors

Bicycle Skill Level: Beg./Int.

Scissors Skill Level: Beginner

Fig. 1 (start position) Fig. 2

[Continue “Marching” back up to the

Fig. 1 (start/rest position) Fig. 2 ( beat - open & close legs)

Marches Skill Level: Beginner

Beats Skill Level: Beginner

2. Cross the legs to a ballet 5th position while beating.

Fig. 1 (extend & open) Fig. 2 (lower & close)

Fig. 6 (start & finish position) Fig. 1

Fig. 2 (extend together) Fig. 3 (open)

C-22 Fig. 4 (lift - legs open) Fig. 5 (close legs together)

LEG SPRING SERIES – cont.

Little Circles Skill Level: Beg./Int.

Frog Skill Level: Beg./Int.

Fig. 1 (position to hold throughout)

Fig. 1 (start & end position) Fig. 2

C-24 Fig. 5 Fig. 6

LEG SPRING SERIES – cont.

Leg Springs in the Air Skill Level: Advanced

All exercises EXCEPT the Frog can be done in the air.

Airplane Skill Level: Advanced

Fig. 1 (start & end position) Fig. 2 (kick front)

Fig. 3 Fig. 4 (kick back)

Side Leg Spring Series - Up & Down/Lift & Lower

Fig. 1 (start & end position) Fig. 2

[See descriptions under Matwork – proper execution is the same.]

Kick Front & Back Skill Level: Int./Advanced

2. See modification / variations in the Mat Manual

Up & Down Skill Level: Int./Advanced

Pick the appropriate exercise based on the level of the client.

Passe (Side Leg Series) Skill Level: Intermediate

Fig. 1 Fig. 2 (front & up)

Fig. 3 (back) Fig. 4

Fig. 1 Fig. 2 (kick front)

Fig. 3 (lift) Fig. 4 (back)