Awareness Cadillac

So, hi, my name's Adrian. I am teaching Marta my student. A little bit of a Cadillac. Um, exercise. We're going to do some leg springs, we're going to do arm springs, we're gonna do a little, um, with the trapeze bar and also the push through bar. So hopefully you have all of that equipment together. You'll also need maybe two paths, which I'm going to show you that to two pads and then maybe some sticky pads. You don't have to have to use them but the stickies would be ideal cause you'll need those for some pull ups later. Okay.

So more time. I'm gonna have you start with some leg springs. So I'm going to have you lie on your back. Good. And let's see, we're using Grotte springs, although we are on a balance by the Cadillac, but we got the ground springs. It's fine. Whatever springs you're using, you can use balance body too. Okay. I just happened to grab it. I'm gonna have her put those on her feed.

She's in a pretty good place where you want your head kind of right at the edge of the mat or just below it. That's fine. Great. More advanced. You become you hidden skirt yourself further away where your arms are actually straight. But these are pretty heavy springs. So for now we're going to start there. I might actually lift this up a little bit higher here.

You're good. Okay. Now have you started with her knees bend? She is holding onto the bars behind her. I want her elbows up and her elbows to line with her wrist so you don't what the root, the elbows below or above fee elbow. Sorry. The risk of low below or but alright. Heels together, toes apart. The springs stay between your knees. What the idea is here is keeping your backs long.

So your next or long Chesser open but your spine is really flat and your tailbone is down. She's gonna just start with a nice circle. So I'll have a push out and hold. Now I want your ribs to stay down so you can kind of lightly push into that bar with your palms to help stabilize those ribs and shoulders and she's going to start with circles down, around and together on the circles. I want to see some deepening happening, so I want to see your ribs drop again. There you go, and hopefully you caught that three.

It's all their ears pulling up and staying anchored so you don't let your backs arch off that mat. So about three to five times actually five to 10 times. Let's say that four and ribs down shoulders now, but do one more. Okay. Now these circles don't have to be super wide but you can go a little bit outside of the shoulder range. They can get bigger, but that depends on how stabilized your spine is to. If you got good in, your hips are staying still. Go for it.

Three I have you do about six, four d bending those muscles down and flat. Five wall more time and six I can have her bend her knees each time we get ready for the next exercise. Now I'll have her extend back out. She extended out well except for she missed her powerhouse, so I want to see that again so I should see that flat man. That's it. Much better. Good. Pushing lightly into those ponds. Now she's going to do little steps down, like little shuffles down to the mat for eight counts and it counts to five six, seven, eight. The challenge here is once again, staying really flat and locked, letting your hips move around. Three.

This is great to teach your body symmetry to get some evenness in on both legs and back. They're great back strengthening exercise six, seven, eight and hold the up for just about good. Let's see that back down. Those ribs down. She's got the lake slightly turned out. You could go parallel. Either way is fine. We prefer a little bit turned out so you get that hip rotation and now she's going to once again begin and get those ribs down though. One, two, four, five reaching your legs out long while you're walking. Six, seven, eight, up to three, five, six, seven, eight Walmart, set and down to six, seven, eight up to three.

Four, six, seven, eight. Bend your knees, take a break, extend back up. Hold the out. I'm going to have her do some beats. So she starts maybe about 45 degrees or to a level that you're flat and controlled where you can hold it without straining, not locking or pulling from the knees. Now she's going to open the feet and clap her heels together for eight counts. Two, four, five, six, seven, eight. And hold. Now she's going to challenge her back, her back muscles and lower the legs a little bit more.

Now I see a little bit of an arch. I want her to deepen that. And Clap. One, two, four, five, six, seven, eight. Hold. Can you go lower if you can go for it, if not, stay where you are and continue copping one, two. So you should feel those inner thighs working your bottom. Working six, seven, eight. She must cause she was smiling. Okay. And lower. Good. She's got that stability. So where I'm having her challenging her by headbanging and go a little lower.

Six, seven, eight at whole field, like go a little bit lower. Get your back down and use your seat. Two, three, four, five, six, seven, eight and she's got to work her way up a little bit higher. And one, two, three, four, five, six, seven, eight. We're picking up the pace a little bit higher. End. One, two, three, four, five. Use those arms to your advantage so you get those shoulders out a little bit higher and a little arch. Get rid of that. Three, four, five, six, seven, eight, little bit higher. One, two, three, four, five, six, seven, eight. Oh, last set. Let's come here. And one, two, three, four, five, six, seven, eight, bend and rest.

Okay. If you need to take a break with your arms, you can drop them. They're working. Good. Take your legs back out. Hold. And let's do a bias. Actually, let's do this. Bend your knees and I want you to place your heels on the mat. Yes. Slides your feet just a little bit forward.

I have her do a little clamshell. So you still need to use those arms a little bit and keep those shoulders. Now you don't have to push heavy or hard, just just enough to stabilize you. And she's going to take one nail lower down and then she's going to bring that knee. So to stay on that same knee, she's just going to open left. Now what I want to see as she's doing that is that her hips, you figured it out, but that her hips don't follow her. So her right hip needs to stay down.

So that one that's not moving should follow you. Three for Walmart. Good. Now switch legs. [inaudible] so get that left hip down. So get those ribs in. That'll help you to going for five, three, four, no rock and roll with those hips at five. Now I want you to lift your knees, keep those heels together and now I want the same thing, but you're going to actually move your heel away from that, that leg. Oh, a little bit different. They're a little more control in these exercises because now she doesn't have that stability of her feet. Two ribs down, good three and go ahead and bring my heel to heel and then knee back in.

So it's kind of climbing out and then it clams or closes back in three. Good stability on your hips, not letting them follow, keeping those ribs down four and now switch to the other leg. Okay, and one fell. Those ribs it good too. And Oh bet. Drop that head three. Yes.

So in a way you kind of have to push the office at foot and down as though you have got that same resistance you had when you had your feet on the mat. Last one a little harder on that side for her. Okay. And now take a break. Just drop your feet if you want. Okay. Lacks in your arms. Okay. Now that same feeling on opening into that clam, well, you're going to put that into a bicycle. So bring your knees into your chest, you're going to start to clam out with one leg and you're going to put the heel towards the mat and stretch it away and the other leg will clam and you'll stretch. That's it. So you just are getting that engagement in those hips. Get those rips down though that. There you go. See the difference.

Feel the difference. Getting that back all the way down. So you got a nice long spine. Three, three, two, right in here. Find that there you go to one and one. I'm going to have a reverse that. So the other ideas also getting that length. So as you go to stretch out, I want you to really reach without losing that powerhouse.

Get those ribs down again. There you go. So you might have to use those arms a little bit more to help you. But the ideas, keeping that spine long and flat and also getting a nice stretch in the meantime. Okay, bring your legs back in and rest. We're going to go ahead and take those off of your feet. I'm going to grab some arms spring and I'm going to, I'm going to switch those out.

So on the grads Cadillac these we'd already be attached. She's sitting up I guess to take a break. That's fine. And I'm going to hand you or actually when you lie down you can grab these handles. Okay. And I'm going to have her do some harm spraying. Just be careful cause they're kind of clunky. Good. So one at each Chan and for these the further you go or you are away from your, the front of the back of the Cadillac where her head is, the harder it becomes.

So actually for you, I am going to have you move down a bit. Yeah. Now if you have any neck issues, I would actually leave these out and not do these adult. But I think for the most part most people can do these. She's going to try not to pull with her elbows but keeping her arms long. Alright, her knees are bent.

They can be hit with the park and now she going to keep her neck long as well. Ready? I want to have her lower her arms down to the mat. And I want you to just try to hold that. Hold it. One, two, three, lift. Now these are great exercises to really kind of start getting that engagement in the powerhouse. So let's keep your hands a little closer to your hips. Who developed long, sleek arms and not bulky, right? All right, so keeping that frame, you're going to lower as low as you can and get those ribs and spine down, holding two chest open, three lip.

So pull your shoulders down, reach the arms out long. Then lower and sink in here. Two, three chest. Way, way over. There you go. [inaudible] Juma, lowering down. I'm going to see your backdrop as well. Hold two, three. Good job left. Last one. There you go. So chest is open. Roll their shoulders back, reach those arms out long and hold two, three and Lyft restaurants. So same here. You'll rest between. So she did just straight arms.

Well now she's gonna go into a circle. She's going to, there isn't going to be any tension at first. She opens her arms, my hair, a little clatter. Now the challenge here is not letting your shoulders roll forward so you keep the chest open. She's going to try to bring those arms in, drop your back good and circle to, she can do five circles each way so that chest stays broad. There was the backstage down three, so you should feel this here as well. So I want to see some tightening going on some lift, lifting that belly button, three, two more times together. There you go. Good job for Walmart. Time sinking in here and lift, reversing, going down powerhouse.

Keep it strong. Keep that back long. One to be conscious of what your shoulders do. They're gonna wanna pop up that that awareness that you start to gain by using these springs for last time down, open and left. I'll have arrest and now let's go into one more. So here I'm going to have your elbows into your ribs and glue them to your ribs. Don't let them go like that. They'll let them splay out so the elbows are glued, the fingers are long, you're not gripping. You're keeping that chest open.

These are very challenging once again, not to let their shoulders roll forward. Okay, so your chestie's broad and your backstage down and the elbow stay down. You're not going to go as far down. You won't. And you're gonna Arrest. They're very humbling. Let's have you moved backwards a little bit. These ones, you may need to move back a little bit because it's strictly triceps here. Okay. Those little muscles, that's it.

And now lower and hold that I take good. So deep in that powerhouse down. Good and release. So you're going to hold the down for three cans and lower. She'll good with the shoulders, keeping that chest up in two, three lift and two and the lower two three lift and last one and lower two. She's good. She's keeping her neck long and rest. Okay.

Last but not least, let's have you moved down just a little bit more back down. Take your arms up to the side. We call these bugs. You can now kind of grip the handles there, but she's going to keep her shoulders back or chest brought still and her elbows a little bit bent. And she's gonna make Hercules Kinda make a muscle pose right where you're holding it and then you're, you're left reading called butterfly and, and pull the shoulders down and keep their shoulders rolling back. Go ahead, hold two, three live. Trying to think of those knuckles coming below your seat. So lower, good and open. Three more. Shoulders down, chest open holding. One, two, three.

Lift two left and lower hole two, three lift and last one and hold two 3:00 AM left. Okay, I'm going to have her go ahead and just place those straps down maybe on the mat still because I'm gonna have her sit up and do a little rowing stretch here so I can have you turn around to face the springs. Good. You're going to grab the straps when she is going to need to stay pretty far forward maybe a little bit more. Okay. Yeah, just slightly off. And now take your arms up to 90 degrees and she's going to stay really tall here. She's going to try to stay tall as she hinges backwards, using the resistance of those springs to stay flat and tall. And then she's going to let the springs lift her back up.

She's going to flip her palms and skim the carriers outside of the carriage and round her back. And then she can do a big circle with the arms and keep her head down. So these we do on the reformer, but you're going to also do them here. Now if you wanted more challenge, you could move backwards. How's that feel for you? You're, I can move back. Okay, so elbows are up 90 degrees back has tall.

So she's trying to stay like a steel plank to hint. And then keep those elbows from dropping. Lifter up your nose between your knees. And now here's the tough part. Pull those straps back, opening up the chest, lift big circle and touch your toes. One more time, 90 degrees and hinge back. Keep that tummy in the and arch your back. Reach forward.

Pull back. Big Lift. Circle and on that stretch, you still get that space here. So she scooped away over that and come back up. Great. So now she's going to take the straps in front of her sternum. She's going to start in a seeker.

So her head is down and she's around in that lower spine. Good. So she's kind of scooped in. Now staying scooped. You're going to hinge back to the top of the hips. So pretty far right there. Now can you talk a little bit more? There's her position now she opens their arms and just try not to move your chest as you pull those arms back. Oh, this is hard.

And then she stretches forward. Hands come together. Big Lift, circle, touch the toes. All right, so she's going to do that maybe two more. Three more times. Relax your toes. So Round into your c. Good start to hinge. So she's trying to get this placement down here, that it now stay in here where my fingers are so that pelvic curl arms back. Now pull back, open up your chest, start to round forward, back back with the arms. Touch big lists. And a little grunt forward to an, and now we're going to go a little bit quicker. Head down and curl back.

Soft feet. Use your seat. Good. Open the arms, pull back. Hey, it goes be doing the knees. These are Tufts springs, lift circle toads. All the more reason you get that resistance that teaches you one more time and hinge back and open and pull back. You'll feel that here. Met Powerhouse and stretch. Okay, I'm gonna have her, um, let go of those for a moment and I'm going to move this up and I have you do a little chest expansion.

So we're going to actually use the rollback bar for this. And I'm going to actually, no, I'm not gonna use this part at all. Just get this down. Okay. So we've got, once again, the ground springs robot bark. So she is on her knees on, yeah. In your hand. Hands are no wider than your shoulders. Good. Okay. So you're tall and you're lifted and your knees are apart. Okay, good.

She's going to stay tall. I want to fix her tech. I don't know why. All right, you're going to lower that bar and keep growing tall in your spine. Now can you shift your shoulder weight in front of your hips a little bit and get deeper in here? Good. We'll do shoulders way back. Good. And slowly lift back up. These are challenging. So the further away you are from the bar, the harder it becomes to really, it's about an arms length away, but if it's too, too hard, move forward. Okay. Yeah. And so don't fall back. Open your chest. Now we'll add a head turn.

You're gonna look right. Center, left center, left chest expansion. You breathe on these. You inhale, lower the bark. Open up the chest and halt. Looking left center right center. Exhale. I have her do one more set. Keep your shoulders from moving with you as you turn your head. Arms down. Risks long look right. Subject, chest up and left.

Center lift. Last one. Inhale, arms come down. Chest opens. Shoulders back, left center, right. Center add. Very nice. She's going to let go of that bar and I'm going to get you trapped piece next. Well, actually no, let's go to the uh, push through bar first.

So I'm going to need that spring. I don't think that on there. Ready? I did. So I've got the push through bars spring, I'm going to add this and we're actually going to do some tower monkey. So there's always feel great. I just have to get up. I set it up incorrectly. Sorry I got that backwards. I have to kick this to help here. And so Miami for a minute, we're just going to attach this and you want your safety strap very important because the person's lying underneath it and you want that out of protection case that barge slips.

We're going to hook this on and then she is going to lie underneath it. Okay. So yeah. So ideally you want this right underneath your collarbone. Okay. The title of the person is the further back they go, but then they can't do certain things on here cause you have to protect their neck. So move back just a little bit. Kay. She is gonna have to put her feet on here so she'll have to lift it.

She'll put both the hip or the part. Okay. Now what's really important is to get that back now. So you want to get your tailbone to drop and that's where it gets challenging. Getting a slip there. Okay? Your hands are going to go on the bars behind you and just like you did for arms springs, you're going to kind of push into the palms a little bit to get some help.

Get that back longer. Good. Alright, so as she straightened her, straightens her legs, I want her bottom to drop more. So she kind of sits in those hips, getting that spine once again long and just hold. Feel a nice stretch on these and you just keep dropping those hips. Very good. And then she's going to bend her knees down to her, her chest, and then she's going to straighten again. And as you straighten, you can kind of push into your palms, getting those shoulders down. Good. Getting that back to drop and then, then rest and again stretch.

Now I'm going to add one step. Perry, you're going to hold and you're going to flex and you're going to 0.3 times. Make sure your feet are on there enough that you don't feel your toes slipping off of that bar. And hence that's why I'm holding him just in case too. As she goes to point those toes, I should see her dropping a little bit lower than that. Cox getting bent tailbone to really stay down.

Now you can bend and come down and rest, and then we're going to add a lift. So making sure she's in a good place. She was going to straighten those legs. Point your toes. Now I want your hands, arms, hands to walk down just a little. They're higher than your elbows. There you go. And as she pushes into that bar, she's going to start to rise up. But also while she pushes up, she's going to keep pushing into those palms and keep those shoulders down. There you go. Now you can come up much higher feeling okay there.

All right, you're going to hold. And I keep those like straight and you're gonna come down now to come down, you need some resistance. So use your arms, get those shoulders down, and she's really trying to articulate your spot. So she's just rolling it down all the way. Bend your knees, rest you feel like you need to move down a little bit. You look like you wanted to. Okay. All right. She's going to do that again, but we're going to add a step. The one that I think she was anticipating.

So legs are long. She's gonna push into the bar and lift up. Good. That's it. As high as you can comfortably hold now, keeping your hips still bend your knees as low as you can, and now straighten your legs. You're going to stretch three times and reach those legs out long one. So don't let anything move in those hips and all the way up.

Stretch to add a one more time. Bend and stretch three users, feet, pushing it into the bar. Push into the bombs. Feel that in that powerhouse. Feel that stretch happening as you come down then and come down and have her do that one time. One more time. That feel good? Okay, last one. So you're going to have first straight in the legs, point your toes, push into the bar and rise up and then hold. And now she's going to bend those knees, straighten the legs and reach those legs that long.

So keep your toes kind of pointing up to good. Staying still not back. Three, keep the toes pushing up into the bar so you push up as you pull in and roll yourself down. Alright, she's going to bend her knees and we're going to transition to her monkey. So now she actually has to move backwards and get her shoulders off the mat to the wings and she's going to bring her hands in to grab that bar. Head goes between the knees. This one you can bring the toes closer together. Good.

So the theatre now together and this bar should pretty much clear your seat, which you're right there so you could move back a little bit more. That's fine. All right, so you should have clearance here. All right, you're ready. You're going to start to fold up like an envelope or a motto. I'd say. Say we want to get rid of this space. You really lifting your back. I want to come behind you here. Try to help lift you up. Okay? Can you lift your upper back more and put your nose more to your knees? It has.

It has it. She's nice and flexible. These are really great exercises. If you like stretching and I are going to drop their shoulders and come back down. Okay, so she's gonna do that two more times. She's going to come up. Try to keep the nose between your knees. That's lift those hips, but keep your head forward. Good. Now relax your shoulders and then she's gonna come back down. She's got one more wish she comes up and she holds.

Now I'm going to help lift her a little bit more. Help give her a little extra stress. Show up. It looks like she wants to help me. Okay, your your whole, now hold that up there and start to flex and 0.1 fold. I'm going to start to move away to three. Now the breathing is on her own.

I want to hear the breathing or actually I don't want to hear them. The breathing next time. So one more just like that. With that, that extra exertion of the breath. You are breathing nice and quiet. You want to make these effortless, right and now flex and point. So legs are long. Keep your back up good too. What a difference. Not Getting distracted and then come back down.

I went to grab the bar and she's going to get herself out of here. Watch your head and go ahead and just stretch forward. So both legs are long and just stretch. I'm going to get rid of this bar and you can stay put and then we're going to get ready for the one last finish here, which is what we call traditional ending. So I like you to, yeah, I'm going to have her go ahead.

Step off for just a moment and I'm getting the trapeze bar and you want to get this hooked up. Sometimes these are already attached. We just like to move them out of the way for other exercises. So that's where we work. So what I'm going to have her start with is, um, you're going to stand on the carriage. Let's stand up first and you're going to face this direction and I'm going to get those pads that we had earlier. I'm going to grab those. Actually, I think I just got that mixed up.

I want you to lie down on your back first. We're gonna start with the breathing. Okay. So first she'll lie on her back, but we will come to the as in just a moment. So I'm going to just put these down. Okay. And her feet are in there. Move backwards a little bit, Marta. So yeah, and she's going to take a hold of the rollback bar, so you'll need the rollback bar and the trapeze. Alright, so her arms are long. The bars very heavy. So I'm going to help her grow out to be a little bit lower, but that's fine. We'll, we'll keep it here for now.

You're going to start with gesture arms and reach them out long and try to keep your head down as you open up your chest. And I want you to hold that for three caps. Two chest broad, one, two, three. Exhale and lift. Again. She's going to reach the arms out long and to help give her a little more stretch here. A little more with bar cause it's like I said, it's had a dropped those ribs, two three exhale lift. So they are breathing. Exercise One more just on. Inhale, reach out, chest opens, holding one, two, three exhale.

It's just teaching you how to really engage those shoulders. Now, nothing with the arms, gesture, hips. She's now going to lift her hips off the mat like a steel plank. Again, ribs are down. See it as up and hold two, three and then rule your spine down. And she's going to do that two more times. So heads up and hold. Get that wrap in size two, three and rule. You're gonna Inhale on the up. You're going to hold the breath as well. Two, three. Then your exhale. So you really, once again, kind of wringing out the lungs there. Now that you've got all those pieces, the arms and the hips, she's going to put that together by lowering their arms, lifting the hip. So I'm going to count you. Inhale, lower their arms, lift your hips, opening your chest, holding once so their arms are stretching out to three. And now exhale, upper back, middle back, lower back, hips.

Two more times. Deep breath in or reach out. Long. Opening the chest, keeping those hips up to three and exhale upper back, shoulders. Now good middle rest. Let's do one more, but holder for a full five counts. Inhale, reach out. Long chest is open. Now hold that one, two. I'm very lightly holding this for her. Three x four, five. I almost forgot myself. Come on down.

So just just for perfection. Steak, I'm gonna have you do one more. Five counts. Bye. My fault. Last time. Deep breath and chest open. Good. Oh now one chest up at two, three, four, five. Exhale, exhale, exhale, exhale, rest. Very nice. All right, you're going to let go of that bar and I am going to have her damned actually on the kerogen. This is where you need the pads. So your pads are going to, I like these thicker pads down by the seat and they sticky pads. I like if you were to measure, it's a little bit like a finger to the elbow is where your sticky pads will go.

And it's just for when she does some pull-ups, which we'll do in just a moment. Your hands are protected because it gets a little rough. Okay. But your hands are going to end up first on the bars and they should be hip or excuse me, hip level. So a little bit lower. Lower your hands a little bit and her feet are going to be turned out flat.

Yeah, against the bar. Okay. So these are this culture spread equal. Your drop your chin to your chest and she's going to literally fall back and she's going to hold, now she's, she's stretching. That's good. But also scoop. Okay. So she's got the scoop and the tech and this gives you a really nice stretch. Nash, not so much pulling too much with the arms, but tucking and keeping the hands right where they are the whole time.

Now watch that bar front of you, but lift your back, opening up your chest and arch back. Exhale. Exhale. Exhale. Scoop those ribs in as you drop your chin. And she'll do that two more times. So she's going to Tuck the hips and you can fall back more. Good and hold. So getting a nice stretch. And now she keeps those hands right where they are and she comes back up and she's gonna lift her spine. Open up that chest, exhale back, keeping those hips forward and tummy up. Just got Walmart. Head down, stretch back, hang into it. Yeah, you can release if you want, but then go back into that tap and the last one up you can.

Exhale. Breathe. I'll help support you and rest. She's going to step backwards. She's going to turn around. And this is where those pads come in to place. All right, so the placement, this stays right where it was, cause we've already placed it as far as for the breathing. So I want you probably step forward just a little bit, not too much. And the tarp part here is she's going to need to lift both legs at the same time and quietly hook her feet into this trap piece here. All right, I need a little march pad. Okay. All right, so keep your hands on there. Quietly. Place both.

That's it though, but that's the idea, right? Okay. She's going to arrest. Hey, and now she's going to use, those are to go into one straight line. Take a deep breath in and now arch backwards and exhale is actually aren't as hard as you might anticipate. Now she's going to pull up towards the back of her head three times to cut those ribs together. Three drop down and hey, now you can stop there. You can take the feet up or if you feel up to it, you can do one more set.

Feel like you're up to it. Okay, deep breath in. Exhale, arch back and now straight line and pull back one. Get those ribs in. Two, tell me up. Three drop into a the hang. Now this part, she can go quietly bothers me. Very nice. I knew you had it in. Yeah. All right. And you are done. Yeah.