Cadillac

Question 1

Roll Down Series

Answer 1

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

Question 2

Footwork with Tower Bar

Answer 2

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

Question 3

Supine Scapular Series

Answer 3

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

Question 4

Upper Quadrant Neural Mobilization

Answer 4

S2
P.98
Instructor at head of bed

Question 5

Seated Push Through Front

Answer 5

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

Question 6

Seated Pull Down

Answer 6

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

Question 7

Leg Spring Series Supine

Answer 7

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

Question 8

Leg Spring Series Sidelying

Answer 8

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

Question 9

Breathing

Answer 9

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

Question 10

Teaser

Answer 10

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:

Question 11

Thigh Stretch

Answer 11

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

Question 12

Swan

Answer 12

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

Question 13

Pelvic Press

Answer 13

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

Question 14

Kneeling Cat

Answer 14

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

Question 15

Parakeet

Answer 15

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

Question 16

Hip Opener

Answer 16

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

Question 17

Hip Extension with Tower Bar

Answer 17

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

Question 18

Assisted Sqats

Answer 18

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

Question 19

Tower

Answer 19

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

Question 20

Monkey

Answer 20

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

Question 21

Standing Arm Work Facing In

Answer 21

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

Question 22

Standing Arm Work Facing Out I

Answer 22

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

Question 23

Standing Arm Work Facing Out II

Answer 23

S5
P.102
Variations: lungs, butterfly, twist

Question 24

Spread Eagle

Answer 24

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

Question 25

Magician

Answer 25

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

Question 26

Short Spine

Answer 26

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

Question 27

Dolphin

Answer 27

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