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Flashcards in Cadillac Deck (27):
1

Roll Down Series

S1
P.46
Long Y for bar or short Y for handles, heavier springs for more assistance
Palms up in Bicep curl
Obliques with feet to side of twist and outside foot on top
Flat back

2

Footwork with Tower Bar

S1
P.56
2 heavy
Head away from bar easier, then head under tower
Variations: running, single leg

3

Supine Scapular Series

S2
P.96
Protraction/retraction, elevation/depression, combined movements, single arm

4

Upper Quadrant Neural Mobilization

S2
P.98
Instructor at head of bed

5

Seated Push Through Front

S2
P.100
Variation: circumduction, assisted stretch, bend knees, knees in diamond

6

Seated Pull Down

S2
P.102
Box can be under feet if needed
Variations: sitting on Swiss ball facing tower (underhand or overhand

7

Leg Spring Series Supine

S2
P.124
Purple long, lower rung
Variations: scissors, walking, bicycle, frogs

8

Leg Spring Series Sidelying

S2
P.126
P long on low hook
Variations: adduction, sidekick, hip flexion/extension, circles, passé

9

Breathing

S2
P.128
Bridge up and engage arms, first bridges with arms holding, thenadd arms with hips lifted, then do both together
Can add: single limbs bridge with marching or marching and rotation

10

Teaser

S3
P.166
Prep I: knees bent soles of feet on floor
Prep II: knees at 90/90
Full: legs e tends through full movement
Obliques:

11

Thigh Stretch

S3
P.168
Engage arms then hinge back
Variations: arm pulls, start with thoracic extension, start with extension and then arm pulls

12

Swan

S3
P.194
Thoracic extension only, full extension with arms going overhead
Variations single arm lunging off Cadillac, supported on tower

13

Pelvic Press

S3
P.196
Medium short springs
Hinge back, slide down and roll under, articulate to bridge up and down, initiate through head to slide up
Variation: bridge to stand, head and shoulders go down first

14

Kneeling Cat

S4
P.18
2Y from top
Kneeling tall
Variation: with rotations, hand to side of bar, can also use thoracic extension or cat/camel

15

Parakeet

S4
P.20
2P on higher notch, non slip pads on bar
Start in 90/90
Advanced: don't allow hips to touch
Variation with single leg

16

Hip Opener

S4
P.38
B from bottom,
Variation: bottom leg bent, shoulder resting on chair, PF/DF

17

Hip Extension with Tower Bar

S4
P.40
Pocket of heel no forearm
Regression: trunk supported on box
Variation: quadruped
Progression: double limb from floor or box

18

Assisted Sqats

S5
P.76
2P Bicep curl position
Progression: double limb, heel slide, leg kick, single limb
Can use unstable surface or go into full squat

19

Tower

S5
P.78
Balls of feet hip distance or V
Start with point/flex then articulate up, bend 3 times, roll down with straight legs

20

Monkey

S5
P.80
Balls of feet
Variation: facing bar, can IR/ER hips or point/flex feet

21

Standing Arm Work Facing In

S5
P.98
Variations straight arm press, chest expansion, upper arm control

22

Standing Arm Work Facing Out I

S5
P.100
Variation: hug a tree, salute/tricep press, punching

23

Standing Arm Work Facing Out II

S5
P.102
Variations: lungs, butterfly, twist

24

Spread Eagle

S6
P.150
Pelvis back, roll up then lead with sacrum to extend and then come to neutral

25

Magician

S6
P.174
2P on higher notch
Legs straight at 90 then to pike position
Variation: scissors, walking, circles, bicycle, frog

26

Short Spine

S6
P.176
Roll back and send knees out until feet hit mat then bridge down
Reverse: bridge up, float feet, curl in and roll down

27

Dolphin

S6
P.178
Pike, bridge, bend knees and press feet to floor then lengthen legs into hovering plank, then return to pike
Obliques