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essential

Cadillac A FULLY ILLUSTRATED MANUAL

second edition


Copyright © 2003 by Merrithew Corp., Toronto, Canada. Reprinted 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.; Flex-Band; Fitness Circle; Merrithew Health & Fitness; Stability Chair; STOTT PILATES Network; The Professional’s Choice and ZEN•GA are trademarks or registered trademarks of Merrithew Corporation.

INTELLIGENT EXERCISE. PROFOUND RESULTS.®

merrithew.com


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 • ESSENTIAL CADILLAC MANUAL

Š 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


roll-down bar ROLL-DOWN WITH BACK EXTENSION PREP STARTING POSITION

EXHALE

lengthen spine to a neutral supine position, simultaneously lengthening arms. Then initiate from head to roll spine off bed through flexion, rolling through imprint until pelvis is vertical, weight directly on sit-bones.

INHALE

lengthen spine to return to vertical starting position.

Seated, facing roll-down bar. Pelvis and spine neutral. Legs straight and parallel, ankles dorsiflexed, feet against uprights (if neutral pelvis cannot be achieved with legs straight, start with knees slightly flexed and lengthen as pelvis rolls away from femurs). Arms straight reaching forward to hold roll-down bar shoulder-distance apart, palms down. Scapulae stabilized.

Complete 3 – 5 repetitions.

EXERCISE

ESSENCE

To prepare, inhale... EXHALE

maintain scapular stabilization and initiate by rolling ASIS away from front of femurs to roll spine down to bed sequentially through flexion, until lying supine, pelvis and spine neutral.

INHALE

flex elbows to facilitate scapular stabilization and extend evenly through spine, leading with thoracic, so sternum reaches toward ceiling.

TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques concentrically to create flexion; erector spinae concentrically to extend spine; obliques to prevent overextension of lumbar; scapular stabilizers STABILITY:

spine during articulation; scapulae

MOBILITY:

spinal articulation; pelvis on femurs

spinal articulation from tail to head on roll down; spinal extension initiated with scapular depression; spinal articulation from head to tail on roll up SEQUENCING:

Roll-Down with Back Extension Prep

24

1. starting position

2. roll back

3. roll through imprint

4. supine and neutral

5. extend spine

6. supine and neutral

EXERCISES • ESSENTIAL CADILLAC MANUAL

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


FOCUS ■

initiate roll down by moving pelvis away from front of femurs and increasing lumbar flexion with abdominals, not leaning back

articulate sequentially, so each vertebra contacts bed separately during roll down, each peels off separately during roll up

scapulae stabilized throughout

avoid overextension of lumbar or cervical spine

7. roll through imprint

8. continue to roll up

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

9. lengthen spine ESSENTIAL CADILLAC MANUAL • EXERCISES

25


roll-down bar standing LAT PRESS Attach roll-down springs to eyehooks on short strut across top of uprights. Attach roll-down bar to springs.

EQUIPMENT SET-UP:

STARTING POSITION

Standing, facing roll-down bar. Pelvis and spine neutral. Pelvis neutral on femurs, legs straight, feet hip-distance apart. Weight over center of feet. Arms straight, reaching forward as high as scapular stabilization can be maintained. Hands shoulder-distance apart resting on roll-down bar, palms down. Scapulae stabilized.

ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; latissimus dorsi and teres major concentrically to extend shoulders, eccentrically on return; erector spinae and obliques isometrically to stabilize torso upright, obliques especially to prevent extension of spine as bar is pressed; gluteus maximus and hamstrings to stabilize pelvis on femurs; scapular stabilizers STABILITY:

torso; pelvis on femurs; scapulae

EXERCISE

To prepare, inhale... EXHALE

maintain torso and scapular stability, and press down against bar, keeping arms straight.

INHALE

return bar to starting position.

Complete 8 –10 repetitions.

Lat Press

1. starting position

28

EXERCISES • ESSENTIAL CADILLAC MANUAL

2. press bar down

3. return

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


trapeze BREATHING EQUIPMENT SET-UP: Attach trapeze springs to eyehooks on horizontally sliding bar, so trapeze and trapeze strap are hanging.

Reverse breath... INHALE

on a slow count of 5, initiate from tail and roll spine off bed sequentially through flexion one vertebra at a time until resting on upper thoracic with lumbar neutral and hip joints as extended as possible. Simultaneously, initiate by stabilizing scapulae and press bar down toward hips with straight arms.

EXHALE

on a slow count of 5, initiate from thoracic and roll spine onto bed sequentially through flexion one vertebra at a time to neutral. Simultaneously, control return of bar back to starting position.

STARTING POSITION

Supine, head toward roll-down bar. Pelvis and spine neutral. Legs straight, slightly laterally rotated with feet hooked securely into trapeze strap. Arms straight holding onto roll-down bar slightly above shoulder level. Trapeze positioned so that with feet in strap, trapeze springs are hanging straight down. Scapulae stabilized. EXERCISE

Complete 5 repetitions.

To prepare, inhale... EXHALE

on a slow count of 5, initiate from tail and roll spine off bed sequentially through flexion one vertebra at a time until resting on upper thoracic with lumbar neutral and hip joints as extended as possible. Simultaneously, keep scapulae stable and press bar down toward hips with straight arms.

INHALE

on a slow count of 5, initiate from thoracic and roll spine onto bed sequentially through flexion one vertebra at a time to neutral. Simultaneously, control return of bar back to starting position.

Complete 5 repetitions.

Breathing

34

1. starting position

2. start to roll up

3. neutral lumbar at top

4. roll down

EXERCISES • ESSENTIAL CADILLAC MANUAL

5. return to neutral

Š 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


push-thru bar with springs from above PUSH-THRU ON BACK WITH ROLL UP NOTE: Trained professional must spot throughout exercise with hand on push-thru bar. Spotter must not lean over bar.

EXERCISE INHALE

maintain scapular stabilization and flex elbows to bring bar in front of forehead.

EXHALE

keep bar in front of forehead and initiate from head to roll spine off bed sequentially through flexion, one vertebra at a time, to a neutral spine with torso leaning back on a diagonal. Simultaneously, lengthen arms to form one line with torso.

INHALE

initiate by rolling ASIS away from front of femurs and roll lumbar spine down onto bed through flexion one vertebra at a time.

EXHALE

continue to roll upper spine sequentially until supine and neutral, simultaneously flexing elbows. Then, stabilizing torso and scapulae, lengthen arms to push bar through uprights.

1 spring STARTING POSITION

Supine, head toward push-thru bar. Positioned so that with arms straight, bar is at shoulder level. Pelvis and spine neutral. Legs adducted and knees flexed (legs may be straight, but pelvis must remain neutral). Arms straight, hands holding push-thru bar shoulder-distance apart, bar pushed through uprights. Palms facing ceiling, scapulae stabilized.

Complete 3 – 5 repetitions.

Push-Thru on Back with Roll Up

46

1. starting position

2. bring bar in front

5. roll back down

6. neutral, supine

EXERCISES • ESSENTIAL CADILLAC MANUAL

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


ESSENCE

FOCUS

transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; triceps and deltoids concentrically to reach bar overhead, eccentrically on return; biceps concentrically to pull bar toward forehead; rectus abdominis and obliques concentrically to create flexion, eccentrically as upper body rolls back onto bed; hip flexors eccentrically on roll down; gluteus maximus and hamstrings concentrically to draw back of pelvis toward back of femurs; scapular stabilizers

support a neutral position with abdominals as arms reach overhead at top of movement; in particular, do not allow ribs to ‘pop’ and thoracic spine to extend

articulate sequentially so each vertebra peels off bed separately on roll up, each vertebra contacts bed separately on roll down

initiate roll down by moving ASIS away from front of femurs and increasing lumbar flexion with abdominals, not leaning back

stabilize scapulae throughout spinal articulation and especially during elbow flexion and extension

keep wrists as long as possible without ‘breaking’

hold onto bar firmly, not just with fingertips

TARGET MUSCLES:

STABILITY:

scapulae; spine during articulation; torso in neutral

spinal articulation; pelvis on femurs; shoulders in various planes of motion; elbow flexion and extension MOBILITY:

SEQUENCING: spinal articulation from head to tail on roll up, from tail to head on roll down

MODIFICATIONS

Once torso arrives in neutral position at top of movement, flex and extend elbows three times before beginning roll down. Challenges stability of shoulder girdle and stability of spine.

1. ADD ARM PRESSES.

2. SLIGHTLY IMPRINTED. Once torso arrives at top of movement, maintain a slight imprint through lumbar spine if strength is lacking to support torso in neutral.

3. start to roll up

4. diagonal, neutral spine

Modification 1

7. press bar overhead

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

add arm presses ESSENTIAL CADILLAC MANUAL • EXERCISES

47


push-thru bar with springs from above MERMAID NOTE: Trained professional must spot throughout exercise with hand on push-thru bar. Spotter must not lean over bar.

1 spring

INHALE

return spine to vertical, flexing elbow toward waist to begin to return bar. Other arm remains overhead.

EXHALE

keep scapulae stabilized and lengthen arm pressing bar upward. Simultaneously, lower other arm and lean torso toward bar reaching arm and top of head upward.

STARTING POSITION

Seated, facing side. Pelvis and spine neutral. Knees flexed, leg furthest from push-thru bar internally rotated, leg closest to bar laterally rotated with foot against opposite knee. Pelvis square and as level as possible (may be sitting on only one cheek). Closest arm holding bar just in front of shoulder, palm down, other arm relaxed at side, palm facing up. Scapulae stabilized. EXERCISE INHALE

maintain scapular stabilization and flex elbow of arm on bar to begin pulling bar down. Simultaneously, reach opposite arm overhead.

EXHALE

extend arm to push bar down and through uprights. Simultaneously, maintain pelvis stable and laterally flex spine toward bar. Other arm remains overhead.

Complete 3 – 5 repetitions on each side. ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and erector spinae to prevent extension or forward flexion of spine; obliques and multifidus to prevent rotation; obliques of side closest to push-thru bar concentrically to laterally flex torso, obliques on opposite side eccentrically to control end range, concentrically to return; latissimus dorsi and teres major concentrically to pull arm down, eccentrically as arm lengthens; scapular stabilizers STABILITY:

pelvis; spine during articulation; scapulae

MOBILITY:

spinal articulation

Mermaid

58

1. starting position

2. pull bar down

4. return spine vertical

5. lean toward bar

EXERCISES • ESSENTIAL CADILLAC MANUAL

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


FOCUS ■

initiate with scapular stabilization and maintain stabilization throughout exercise

lengthen spine before laterally flexing to avoid crunching into side

keep opposite side of pelvis resisting toward bed as spine laterally flexes

maintain neutral; avoid pushing head forward, overflexing thoracic or lifting rib cage

MODIFICATION 1. ALTERNATE SITTING POSITION. To relieve discomfort with knees flexed, hang lower legs off end of Cadillac, keeping legs adducted, or sit on a foam cushion or platform extender.

3. laterally flex

Modification 1

6. return

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

alternate sitting position ESSENTIAL CADILLAC MANUAL • EXERCISES

59


arm springs MIDBACK SERIES 1. TRICEPS PRESS

EXERCISE

STARTING POSITION

To prepare, inhale...

Supine, with head toward vertically sliding bar (moving further away will increase spring tension). Pelvis and spine neutral. Legs adducted and flexed with feet flat on bed. Shoulders broad and open with scapulae stabilized. Holding handles, elbows flexed and on bed with hands by shoulders.

EXHALE

maintain scapular stabilization, humerus fixed and extend elbows, pressing palms to bed.

INHALE

maintain scapular stabilization, humerus fixed, flex elbows and control return of springs.

Complete 5 repetitions. MODIFICATIONS (EXERCISE 1) 1. PALMS FACING HIPS. 2. PALMS FACING UP.

Triceps Press

1. starting position

2. extend elbows

70

EXERCISES • ESSENTIAL CADILLAC MANUAL

3. return

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


arm springs standing CHEST EXPANSION Set vertically sliding bar to be at shoulder level when standing. Attach arm springs to eyehooks of sliding bar and attach foam-grip handles to springs.

EQUIPMENT SET-UP:

EXERCISE

To prepare, inhale... EXHALE

maintain stabilization of torso and pelvis on femurs and pull arms down and back as far as scapular stabilization can be maintained.

INHALE

maintain arm position and torso stabilization and turn head to one side, then the other.

EXHALE

maintain arm position and torso stabilization and return head to center.

INHALE

return arms to starting position, maintaining scapular stabilization.

1. CHEST EXPANSION STARTING POSITION

Standing, facing vertically sliding bar, feet hip-distance apart. Pelvis and spine neutral. Arms straight reaching down and slightly forward of body, holding handles, palms facing back. Scapulae stabilized.

Complete 6 repetitions, alternating turning head to each side. Chest Expansion

1. starting position

2. pull arms back

3. turn head one way

4. turn head other way

5. center head

6. return arms forward

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

ESSENTIAL CADILLAC MANUAL • EXERCISES

93


ESSENCE (EXERCISES 1– 4)

FOCUS (EXERCISES 1– 4)

transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; gluteus maximus, hamstrings, hip adductors and abductors to stabilize pelvis on femurs; obliques and erector spinae isometrically to stabilize torso upright and prevent lateral flexion; multifidus and obliques to prevent torso rotation; scapular stabilizers

maintain pelvis neutral using gluteus maximus, hamstrings and abdominals

stabilize torso using abdominal connection; avoid rib cage lifting or pushing forward

maintain scapular stabilization throughout

maintain torso square; do not allow rotation (except when doing modifications with rotation)

keep wrists as long as possible without ‘breaking’

TARGET MUSCLES:

subscapularis concentrically to internally rotate humerus, eccentrically on return

[1]

infraspinatus and teres minor concentrically to externally rotate humerus, eccentrically on return

[2]

latissimus dorsi and pectoralis major concentrically to adduct humerus, eccentrically on return

[3]

deltoid and supraspinatus concentrically to abduct humerus, eccentrically on return

[4]

STABILITY: torso; scapulae, especially on working side; pelvis on femurs MOBILITY:

shoulders in various planes of movement

MODIFICATIONS (EXERCISES 1– 4)

Keep torso stable in a neutral sitting position to focus on movement of humerus.

1. SITTING ON CADILLAC BED.

2. ADD TORSO ROTATION. Combine torso rotation with internal and external rotation or abduction and adduction of humerus. When introducing torso rotation, first focus on scapular stabilization, then, maintaining arm position, rotate torso away from Cadillac. Once movement pattern is developed, perform shoulder movement and torso rotation simultaneously. Ensure pelvis remains squarely facing forward. 3. STAND ON ROTATIONAL DISKS.

To emphasize stability of pelvis

on femurs. 4. KNEEL ON CADILLAC BED. To focus stabilization at hip joints rather than throughout legs as in standing version.

Modification 1

Modification 2

Modification 3

sitting on Cadillac bed

add torso rotation

rotational disks

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

ESSENTIAL CADILLAC MANUAL • EXERCISES

105


2. LATERALLY ROTATED STARTING POSITION

Supine, head toward vertically sliding bar. Arms overhead, hands braced against uprights, slightly higher than shoulder level, scapulae stabilized. Pelvis and spine neutral. Feet in footstraps with legs laterally rotated, knees flexed and ankles dorsiflexed.

NOTE: Can be done starting in and maintaining neutral once strength is gained and ability demonstrated.

MODIFICATION (EXERCISE 2) 1. KEEP ANKLES DORSIFLEXED.

To simplify coordination.

EXERCISE

To prepare, inhale... EXHALE

keep heels connected and legs laterally rotated and press feet away, extending knees. Simultaneously, imprint spine, plantar flex ankles and gently point toes. Reach legs as low as imprint can be maintained.

INHALE

keep heels connected, flex knees and hips and dorsiflex ankles, moving pelvis toward neutral.

Complete 5–10 repetitions.

Laterally Rotated

1. starting position

2. press legs away

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

3. return

ESSENTIAL CADILLAC MANUAL • EXERCISES

111


fuzzy hanging straps SIDE STRETCH EQUIPMENT SET-UP:

Slide fuzzy hanging straps close to uprights.

STARTING POSITION

Standing slightly away from upright, facing side. Legs straight and adducted, pelvis and spine neutral. Furthest hand overhead, holding onto fuzzy strap. Closest hand holding upright at waist height.

FOCUS ■

allow arms to release during stretch so there is no tension

engage abdominals to keep torso aligned properly during stretch; avoid spine extending and rib cage popping forward

allow breath to focus stretch into side of body or one side of lower back

MODIFICATION

The more flexible an individual, the closer they should stand; the less flexible an individual, the further away they should stand. NOTE:

EXERCISE

Lean out as above, then turn body 1⁄4 turn to face Cadillac. Flex knees and spine, posteriorly tilt pelvis and scoop abdominals into one side of back away from Cadillac. To focus stretch into quadratus lumborum. 1. QUADRATUS LUMBORUM STRETCH.

To prepare, inhale... EXHALE

keep support of abdominals and pelvis neutral, and lean sideways away from Cadillac, leading with outside hip so spine laterally flexes toward uprights, allowing arms to lengthen.

INHALE

stay and breathe into side of torso being stretched.

EXHALE

return pelvis and spine to vertical and flex elbows to return to starting position.

Modification 1

Complete 3 – 5 repetitions on each side. ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and erector spinae to stabilize spine; lengthening latissimus dorsi, obliques and quadratus lumborum during lateral flexion STABILITY:

spine during articulation

MOBILITY:

lateral flexion of spine

quadratus lumborum stretch

Side Stretch

1. starting position

124

EXERCISES • ESSENTIAL CADILLAC MANUAL

2. stretch to side

3. return

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.


push-thru bar standing TRICEPS PRESS NOTE: Trained professional must spot throughout exercise with hand on push-thru bar. Spotter must not lean over or under bar.

FOCUS ■

maintain good standing posture with center of gravity over midpoint of foot

maintain scapular stabilization throughout

keep wrists as long as possible without ‘breaking’

1 or 2 springs STARTING POSITION

Standing facing push-thru bar, feet hip-distance apart. Pelvis and spine neutral. Elbows flexed, hands supporting push-thru bar slightly above shoulder level. Hands holding bar shoulder-width apart, palms and elbows facing forward. Scapulae stabilized.

MODIFICATIONS 1. STAND ON ROTATIONAL DISKS.

To emphasize stabilization

of pelvis on femurs. Swing push-thru bar toward bed. To focus on stabilization at hip joints rather than throughout legs as in standing version.

2. KNEEL ON CADILLAC.

EXERCISE

To prepare, inhale... EXHALE

maintain scapular stabilization, extend elbows and flex shoulders to press bar up and forward.

INHALE

flex elbows, controlling return of bar.

Complete 10 repetitions.

Lunge forward with one foot slightly ahead of the other, legs parallel and torso in one long line with back leg.

3. IN LUNGE POSITION.

Modification 3

ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and erector spinae isometrically to stabilize torso upright; gluteus maximus, hamstrings to stabilize pelvis on femurs; triceps and deltoids concentrically to press bar up, eccentrically on return; scapular stabilizers STABILITY:

torso; pelvis on femurs; scapulae

MOBILITY:

elbow flexion and extension

in lunge position

Triceps Press

1. starting position

2. extend elbows

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

3. return

ESSENTIAL CADILLAC MANUAL • EXERCISES

127


essential CADILLAC ROLL-DOWN BAR

ARM SPRINGS

ROLL-DOWN

3 TO 5 REPS

BICEPS CURLS SUPINE

ROLL-DOWN WITH BACK EXTENSION PREP

3 TO 5 REPS

MIDBACK SERIES

AIRPLANE PREP

5 TO 10 REPS

10 REPS 5 REPS

12345

BACK ROWING PREPS FRONT ROWING PREPS

5 TO 10 REPS

12345678

5 REPS

123

ROLL-DOWN BAR STANDING ARM SPRINGS STANDING

LAT PRESS

8 TO 10 REPS

PRESS DOWN

8 TO 10 REPS

LOWER, MIDDLE, UPPER TRAP STRENGTHENER

PRESS DOWN WITH TRICEPS

8 TO 10 REPS

CHEST EXPANSION

TRAPEZE BREATHING BALLET STRETCHES KNEELING

5 REPS 1 REP

10 REPS

BICEPS CURLS

10 REPS

TRICEPS PRESS

10 REPS

SIDE ARM WORK

5 TO 10 REPS

SCAPULA ISOLATION

5 TO 10 REPS

PULL DOWN

5 TO 10 REPS

12

5 TO 10 REPS 5 TO 10 REPS 5 TO 10 REPS

LEG SPRINGS BEND & STRETCH

PUSH-THRU ON BACK

3 TO 5 REPS

CIRCLES

PUSH-THRU ON BACK WITH ROLL UP

3 TO 5 REPS

WALKS

TEASER PREP

1234

STANDING PULL DOWN

LAT PULL

6 REPS

ARMS SIDEWAYS

SNOW ANGELS

PUSH-THRU BAR SPRINGS FROM ABOVE

12

10 REPS

123

123

5 TO 10 REPS 5 TO 10 REPS 4 SETS

5 TO 10 REPS

LEG SPRINGS SIDE-LYING

CAT PREP

3 TO 5 REPS

SWAN DIVE

3 TO 5 REPS

BEND & STRETCH

5 TO 10 REPS

PUSH-THRU ON STOMACH PREP

3 TO 5 REPS

LIFT & LOWER

5 TO 10 REPS

ARMS BACKWARD

2 TO 3 REPS

SIDE ARM PULL

5 TO 10 REPS

MERMAID

3 TO 5 REPS

FORWARD PUSH-THRU

3 TO 5 REPS

FUZZY HANGING STRAPS SIDE STRETCH

3 TO 5 REPS

PUSH-THRU BAR STANDING PUSH-THRU BAR SPRINGS FROM BELOW

BICEPS CURLS

5 TO 10 REPS 5 TO 10 REPS

SCAPULA ISOLATION

5 TO 10 REPS

TRICEPS PRESS

CHEST PRESS

5 TO 10 REPS

STANDING PUSH-THRU

LEG PRESSES

10 REPS

3 REPS

m e r r i t h e w. c o m 2 2 0 0 Y O N G E S T R E E T, S U I T E 5 0 0 , T O R O N T O , O N , C A N A D A M 4 S 2 C 6 . 4 1 6 - 4 8 2 - 4 0 5 0

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ESSENTIAL CADILLAC MANUAL • WORKOUT CHART

131


Essential Cadillac Sample