Intermediate/Advanced Cadillac Sample

Intermediate & Advanced

Cadillac A FULLY ILLUSTR ATED MANUAL

Original copyright © 2003 by Merrithew International Inc., Toronto, Canada.

Reprinted 2024, 2023, 2021, 2020, 2018, 2017, 2016, 2014, 2012, 2010, 2007, 2005.

All rights reserved. No part of this book, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the prior written permission of the publisher.

STOTT PILATES; Intelligent Exercise.

Profound Results.; CORE Athletic Conditioning & Performance Training; Fitness Circle; Flex-Band; Leaders in Mindful Movement; Merrithew; Merrithew Publishing; Stability Chair; The Professional’s Choice; Total Barre; and ZEN•GA are trademarks or registered trademarks of Merrithew International Inc. Halo® Training is a registered trademark of HALO Rehab and Fitness, LLC.

BASIC PRINCIPLES

Rib Cage Placement RIB CAGE PLACEMENT PRINCIPLE EXPLAINED

As the abdominal muscles attach to the lower ribs, they must be recruited to maintain the rib cage and the thoracic spine in good alignment. Often the rib cage will tend to lift up from a supine position or deviate forward in a sitting position, extending the thoracic spine.

Pay particular attention during inhalation or while performing arm gestures overhead.

Utilizing the patterns described in the breathing principle and maintaining abdominal engagement at all times, can help monitor thoracic alignment. When supine and neutral, maintain the sense of the weight of the ribs resting gently on the mat (i.e. maintain the normal, slightly posterior curve, of the thoracic spine). Neither allow the rib cage to lift away from the mat, nor push the rib cage into the mat. Emphasize breathing into the posterior, lateral and anterior aspects of the rib cage and the abdomen during each inhalation.

Allow the two sides of the rib cage to close in toward each other during each exhalation. Avoid overly depressing the rib cage during exhalation, which may cause excessive flexion of the thoracic spine, hyperextension of the cervical spine and cause deactivation of the transversus abdominis.

As discussed earlier, the rib cage naturally depresses (closes in and down) while the spine flexes slightly during exhalation. For this reason, thoracic flexion is most often performed on an exhale.

Also discussed earlier, the rib cage naturally expands (opens out and up) while the spine extends slightly during inhalation.

When performing spinal extension, it is necessary to allow the ribs to open anteriorly to facilitate a greater range of motion. Attempting to maintain the ribs in a closed position will hinder the amount of extension available. Performing extension on an inhale may allow a greater range, however, be sure not to sacrifice abdominal engagement and spinal stabilization. It is important not to completely relax the abdominal muscles; otherwise a loss of spinal stability will result. In order to maintain support, extensions may be performed on an exhale.

Rib Cage Placement

10

starting position

arms reach to ceiling

arms reach overhead

ribs popping

BASIC PRINCIPLES

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BASIC PRINCIPLES

Head & Cervical Placement HEAD & CERVICAL PLACEMENT PRINCIPLE EXPLAINED

The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when vertical. This relationship should also be maintained in all other starting positions.

If there is a kyphosis (overflexion of the thoracic spine) or forward head posture, pads or foam cushions may be necessary in supine position to prevent the cervical spine from overextending and creating unnecessary tension.

In most instances, the cervical spine should continue the line created by the thoracic spine during flexion, extension, lateral flexion and rotation.

The idea of cranio-vertebral flexion should be incorporated anytime the thoracic spine moves into flexion. When flexing the upper torso from a supine position, focus on creating thoracic flexion and not overemphasizing cervical flexion. Cranio-vertebral flexion should come from lengthening the back of the neck away from the shoulders and flexing the cranium on the first two vertebrae of the cervical spine.

Once cranio-vertebral flexion has been achieved, continue to slightly flex the cervical spine and then develop thoracic flexion.

In ideal cervical flexion, avoid jamming the chin into the chest.

There should be enough room between chin and chest to fit a small fist.

When extending the upper torso from a prone position, pay particular attention to maintaining an even extension from the thoracic through the cervical spine. Avoid lifting the head too high and creating overextension and compression of the cervical spine.

Be aware that the eyeline will affect the cervical placement.

When flexing the upper torso from supine, the eyeline should be appropriate for the amount of flexion to maintain proper alignment through the cervical spine. In thoracic extension, the focus should follow the same guidelines. When sitting in neutral, and through all movements, the gaze should ensure that the head, cervical and thoracic spine remain aligned.

Head & Cervical Placement

14

neutral cervical alignment

cranio-vertebral flexion

correct upper body flexion

overextension of cervical

BASIC PRINCIPLES

overflexion of cervical

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ROLL-DOWN BAR

Side Bend

INTERMEDIATE

STARTING POSITION

ESSENCE

Side-lying with head toward push-thru bar. Pelvis and spine neutral.

Bottom arm straight, supporting head, palm up. Top arm straight, holding center of roll-down bar. Legs straight, ball of top foot braced against back upright at hip-height, ball of bottom foot braced against front upright.

TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; ipsilateral internal and external obliques concentrically to laterally flex spine, eccentrically on return; scapular stabilizers

MOBILITY: spinal articulation

EXERCISE INHALE

EXHALE

stabilize pelvis and spine in neutral, lengthen torso along bed and start to laterally flex spine away from bed, bringing bottom arm off bed with torso.

FOCUS

stabilize scapulae, flex top elbow and pull elbow into side to recruit resistance of spring and laterally flex spine further.

Simultaneously, allow top ankle to dorsiflex and allow top side of pelvis to open slightly.

INHALE

plantar flex top ankle and lengthen top arm, lengthening torso to begin returning to bed.

EXHALE

continue to lengthen torso to bed, returning to starting position.

STABILITY: spine during articulation; pelvis on femurs; scapulae

w

avoid rotation of pelvis and spine during lateral flexion

w

stabilize pelvis and spine in neutral

w

avoid tension in upper trapezius especially as elbow flexes

w

emphasize feeling of lengthening before laterally flexing

Complete 5 repetitions on each side.

Side Bend

30

1. starting position

2. start to laterally flex

3. flex elbow and laterally flex more

4. lengthen top arm

EXERCISES

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s

TRAPEZE

Walkover

ADVANCED

EQUIPMENT SET-UP: Position horizontally sliding bar so that with legs

EXERCISE

in splits one ankle is resting on sliding bar, opposite ankle is resting on strut across top of uprights. If they are too far apart the foot reaching to strut may miss.

INHALE

press down on trapeze and flex other leg to rest ankle on horizontally sliding bar. Maintain support of gluteus maximus and hamstrings to keep pelvis lifted.

EXHALE

flex leg on trapeze and take legs into splits, suspending in splits for a moment, reaching back ankle to strut across top of uprights.

INHALE

reach front ankle to strut across top of uprights, so both ankles are securely resting on top of strut and hips are flexed, torso inverted.

EXHALE

dorsiflex ankles and hook feet around strut, flex knees and bring spine and hips into full extension, with front of body facing bed.

INHALE

initiate from head to flex spine, extending knees and flexing hips, torso inverted, ankles resting on strut.

EXHALE

take legs into splits, suspending in splits for a moment, then reach back ankle to horizontally sliding bar.

INHALE

flex front leg and reach it down to trapeze.

EXHALE

flex other leg and reach it down to bed.

NOTE: Trained professional must spot throughout exercise, ensuring secure grip with hands and secure placement of feet on bars.

NOTE: It is important to maintain a good grip on horizontals when

attempting this exercise. Use gripper mats to help avoid slipping.

STARTING POSITION

Standing on Cadillac, facing trapeze. Supporting leg straight, gesture leg straight with ankle resting on top of trapeze. Both legs laterally rotated. Pelvis and spine neutral, pelvis as square and level as possible. Hands holding horizontals, scapulae stabilized.

Complete one repetition on each side.

Walkover

52

1. starting position

2. ankle to sliding bar

3. flex leg

6. extend spine

7. flex spine from head

8. legs into splits

EXERCISES

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n

HANGING FROM HORIZONTALS

Beats

ADVANCED

STARTING POSITION

EXERCISE

Hanging from horizontal across top of Cadillac, front of body facing Cadillac. Hands holding horizontals shoulder-distance apart (use gripper mats to prevent slipping). Scapulae stabilized. Spine in slight extension, but well stabilized. Legs straight, adducted and slightly laterally rotated, hips extended so thighs are not resting against edge of bed.

INHALE

for four counts, opening and closing legs with ankles plantar flexed, emphasizing adduction.

EXHALE

for four counts, opening and closing legs with ankles dorsiflexed, emphasizing adduction.

Complete 4 sets.

Beats

96

1. starting position

2. slightly open legs

3. close legs

4. slightly open legs, dorsiflexed

EXERCISES

5. close legs, dorsiflexed

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n

ARM SPRINGS STANDING

Butterfly

INTERMEDIATE

STARTING POSITION

FOCUS

Standing, facing away from vertically sliding bar. Pelvis and spine neutral, with whole body leaning away from Cadillac. Feet hip-distance apart, legs straight. Arms long and abducted just lower than shoulder level, with hands holding handles and palms facing forward, wrists and fingers long. Scapulae stabilized.

w

stabilize scapulae and arms so arms remain constant in relationship to torso

w

isolate movement to lateral flexion of torso

w

maintain neutral alignment through torso and pelvis in lean

w

take torso forward into lean by allowing ankle joint to dorsiflex; avoid flexing hips

w

keep shoulder girdle open and scapulae stabilized

w

maintain neutral pelvis using gluteus maximus, hamstrings and abdominals

w

engage hip abductors to prevent pelvis shifting laterally during sidebend

w

lengthen spine before sidebending to avoid crunching vertebrae

Complete 3 repetitions on each side, alternating.

w

maintain equal pressure with both hands into handles so torso does not rotate

ESSENCE

w

keep spine neutral in sagittal plane, avoid extension

w

keep wrists as long as possible without ‘breaking’

EXERCISE

To prepare, inhale...

EXHALE

INHALE

maintain pelvis and torso facing squarely forward, and pelvis still in space. Keep equal pressure with both hands into handles and laterally flex spine to one side, keeping arms in same relationship to torso. return spine to vertical.

TARGET MUSCLES: transversus abdominis to compress abdomen

and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis, obliques and erector spinae to stabilize torso; abdominals challenged by resistance from behind; gluteus maximus, hamstrings and abdominals to stabilize pelvis; ipsilateral internal and external obliques concentrically to laterally flex spine; anterior deltoid and pectoralis major isometrically to maintain arm position against resistance from behind; deltoids to maintain height of humeri; scapular stabilizers, especially serratus anterior challenged by resistance from behind STABILITY: spine during articulation; pelvis on femurs; scapulae

s

MODIFICATIONS 1. CONTINUE MOVEMENT WITH ARMS. Once torso is in laterally flexed

position, abduct top arm and adduct bottom arm, increasing range of motion at shoulder joint. Return arms directly out to sides before returning torso to vertical.

2. KNEELING ON CADILLAC BED. Maintain neutral and vertical position.

To focus stabilization at hip joints rather than throughout legs as in standing version.

3. LUNGE POSITION. Place one foot slightly forward of the other and flex front leg. Maintain one line from back heel to top of head.

To help stabilize torso and balance in lean position.

MOBILITY: spine into lateral flexion

Butterfly

1. starting position

2. laterally flex

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3. return

EXERCISES

135

LEG SPRINGS

Magician Walks

ADVANCED

To finish...

STARTING POSITION

Supine, head toward vertically sliding bar. Arms straight overhead with hands braced against uprights slightly higher than shoulder level, scapulae stabilized. Pelvis and spine neutral. Feet in footstraps with legs adducted, parallel and extended on a diagonal as low as pelvic stability can be maintained.

To prepare, inhale...

keep feet relatively still in space and initiate from tail to sequentially articulate spine off bed until resting on upper thoracic with body in one line from shoulders to feet, lumbar spine neutral.

EXHALE

EXHALE

initiate from thoracic and articulate spine through flexion to neutral on bed.

ESSENCE

STABILITY: torso in elevated position; scapulae

Then...

INHALE

keep torso up and reach legs out together to halt motion.

TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis, obliques isometrically to maintain elevated position; gluteus maximus and hamstrings eccentrically as legs hinge toward torso, concentrically as legs press away; hip abductors preventing legs opening to side; obliques and multifidus to prevent rotation; scapular stabilizers

EXERCISE

EXHALE

INHALE

for 5 counts, keep torso and pelvis stable and legs parallel and scissor one leg up, and one leg down against resistance.

Switch legs with each count. for 5 counts, keep torso and pelvis stable and legs parallel and scissor one leg up, and one leg down against resistance.

Switch legs with each count.

MOBILITY: hip extension and flexion ENDURANCE: abdominals and hip extensors to maintain elevated

position throughout COORDINATION: scissoring legs evenly

Complete 4 sets.

Magician Walks

152

1. starting position

2. roll up

4. switch legs

5. reach legs together

EXERCISES

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n

FUZZY HANGING STRAPS

Ballet Stretches

INTERMEDIATE

EQUIPMENT SET-UP: Slide fuzzy hanging straps close to uprights.

Flexion and extension...

EXHALE

keep pelvis and shoulders square, flex spine forward over gesture leg and reach gesture arm toward foot.

INHALE

sequentially articulate spine up to neutral, reaching gesture arm overhead.

EXHALE

maintain pelvis neutral and extend thoracic spine, reaching sternum toward ceiling, keeping gesture arm overhead.

INHALE

return spine to neutral.

STARTING POSITION

Standing on Cadillac, facing same upright as supporting leg.

Supporting leg straight, gesture leg straight, with ankle secure in fuzzy hanging strap, directly in front of hip. Both legs laterally rotated. Pelvis and spine neutral, pelvis as square and level as possible.

Hands holding horizontals above shoulders, scapulae stabilized.

EXERCISE

TRANSITION...

Bend and stretch...

INHALE

maintain pelvis square, directly over supporting foot, and flex supporting knee.

EXHALE

extend supporting knee.

INHALE

maintain pelvis square, directly over supporting foot, and press up on to ball of foot, plantar flexing ankle.

EXHALE

lower supporting heel.

Continue to inhale and flex supporting knee.

EXHALE

press up on ball of foot of supporting leg and rotate torso to side, then lower heel. Maintain pelvis as square and level as possible and continue to laterally rotate both legs.

Gesture leg slightly forward of hip.

Bend and stretch...

INHALE

maintain pelvis square, directly over supporting foot, and flex supporting knee.

Lunge...

INHALE

lengthen through spine.

EXHALE

extend supporting knee.

EXHALE

keep supporting leg straight and lunge weight forward as far as square and level pelvis can be maintained, lengthening extensors of gesture hip.

INHALE

maintain pelvis square, directly over supporting foot, and press up on to ball of foot, plantar flexing ankle.

EXHALE

lower supporting heel.

INHALE

return weight onto supporting leg, and lift opposite arm to gesture leg overhead.

Ballet Stretches For complete series of movements see Ballet Stretches Standing with Trapeze, page 40

leg to front – starting position

164

EXERCISES

leg to side – starting position

leg to back – starting position

© 2024 Merrithew International Inc. All rights reserved. May not be reproduced in whole or in part.

s

FUZZY HANGING STRAPS

Full Hang

INTERMEDIATE

EQUIPMENT SET-UP: Slide fuzzy hanging straps as far as possible

FULL HANG 1

along horizontals to roll-down bar end of Cadillac. Detach roll-down bar and move vertically sliding bar to top of uprights.

STARTING POSITION

NOTE: Trained professional must spot throughout exercise, ensuring secure and comfortable starting position and security in straps throughout exercise.

EXERCISE

NOTE: Maintain dorsiflexion at ankles to prevent feet slipping out of straps.

Hanging, with feet securely hooked into fuzzy hanging straps.

Upper thoracic resting on bed.

To prepare, inhale...

EXHALE

contract abdominals and bring shoulders off end of bed. Then allow upper body to hang over end, applying traction to spine.

BREATHE NORMALLY

hang freely for several seconds, no more than a minute.

Keep hands in contact with bed or reach arms overhead.

Then...

Full Hang 1 see ‘Getting into Fuzzy Hanging Straps’, page 169

EXHALE

contract abdominals to flex spine and use hands to draw upper torso onto bed, to rest on upper thoracic.

Complete 1 repetition.

ESSENCE [EXERCISE 1] TARGET MUSCLES: relaxing postural muscles, particularly those around spine and hips

FOCUS [EXERCISE 1] w

Alternate Arm Position

1. starting position

2. hang off the end

170

EXERCISES

relax muscles so they are not fighting to hold up body weight

3. return

© 2024 Merrithew International Inc. All rights reserved. May not be reproduced in whole or in part.

s

STOTT PILATES

®

Intermediate & Advanced Cadillac LEGEND:

s = intermediate level n = advanced level

ROLL-DOWN BAR

s s s s s n n n

PUSH-THRU BAR SPRINGS FROM BELOW

NECK PULL

3 TO 5 REPS

ROLL-DOWN WITH BACK EXTENSION

3 REPS

TWIST WITH PULSES

3 REPS

PORT DE BRAS PREP

3 REPS

s s s n

MONKEY

3 TO 5 REPS

GUILLOTINE PREP

3 TO 5 REPS

HIP OPENER

5 REPS

TEASER SERIES

SIDE BEND PREP

5 REPS

TWIST AROUND THE WORLD

3 REPS

ARM SPRINGS

5 REPS

s s n

THIGH STRETCH

12

AIRPLANE

3 TO 5 REPS

12345

5 TO 10 REPS

BACK ROWING

12

5 REPS

FRONT ROWING

12345

5 REPS

FLYING EAGLE WITH LEG SPRINGS

3 TO 5 REPS

ROLL-DOWN BAR STANDING

s

TRICEPS LUNGE

10 REPS

TRAPEZE

s s s n n n n n

BALLET STRETCHES STANDING

1 REP

SPREAD EAGLE

3 TO 5 REPS

PULL UP

3 TO 5 REPS

REVERSE PULL UP

3 TO 5 REPS

WALKOVER

1 REP

SCISSORS IN AIR

3 TO 5 REPS

BICYCLE IN AIR

3 TO 5 REPS

TUCK INTO FLEXION & EXTENSION

1 REP

PUSH-THRU BAR SPRINGS FROM ABOVE

s s s s s s n n n

SIT-UP COMBO TEASER SERIES

5 TO 10 REPS 5 TO 10 REPS

12345

PUSH-THRU WITH FEET PREP

123

3 REPS

CAT

3 TO 5 REPS

PUSH-THRU ON STOMACH BACK EXTENDED

3 TO 5 REPS

MERMAID WITH ROTATION

2 REP

SIDE BODY TWIST

3 TO 5 REPS

PUSH-THRU ON BACK WITH EXTENSION

3 TO 5 REPS

BRIDGE

3 REPS

12

HANGING FROM UPRIGHTS

s

SPREAD EAGLE

ARM SPRINGS STANDING

s s s s s s s s

SIDE TWIST STANDING REVERSE EXPANSION

5 REPS 12345

OFFERING

4 REPS 5 REPS

HUG A TREE

5 TO 10 REPS

BUTTERFLY

3 REPS

PUNCHES

8 TO 10 REPS

FENCER LUNGES PREP

12

SQUATS

5 REPS 5 REPS

LEG SPRINGS

s n n n n n

BEATS

4 SETS

SHORT SPINE

3 REPS

LONG SPINE

3 REPS

MAGICIAN CIRCLES

10 REPS

MAGICIAN BEATS

4 SETS

MAGICIAN WALKS

4 SETS

LEG SPRINGS SIDE-LYING

s s s s s

SCISSORS

8 TO 10 REPS

OVALS

5 TO 10 REPS

12

SIDE KICK STRETCH

3 REPS

DEVELOPÉ

3 TO 5 REPS

ROND DE JAMBE

3 TO 5 REPS

3 TO 5 REPS

FUZZY HANGING STRAPS HANGING FROM HORIZONTALS

n n n n

KNEE RAISES

5 TO 10 REPS

KNEE RAISES WITH OBLIQUES

5 TO 10 REPS

CIRCLES

5 TO 10 REPS

BEATS

4 SETS

s s s s s

BALLET STRETCHES SPREAD EAGLE ABDOMINAL CURLS HALF HANG FULL HANG

1 REP 3 TO 5 REPS 10 REPS 1 REP

12

1 REP

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WORKOUT CHART

173