Plank series on the Cadillac: Exercise Show & Tell

Here is an Exercise SHOW & TELL entry for you this lovely Monday.  Oh, Monday! Who doesn’t want a little motivation to start the week off right?  This exercise accomplishes a great deal. . . Whether you are looking for summer abs, stronger arms land/or empowerment this Pilate Cadillac exercise is right for you.  Give it a try but please have a spotter close-by!

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  • ABOVE is your STARTING POSITION!
  • Grab onto the top parallel bars of the Cadillac with Grippies in place so your hands don’t slip.
  • Carefully place one foot up at a time, making sure your entire foot/ankle is off the the edge of the the trapeze bar with springs.
  • USE ASSISTANCE to find proper plank position. Hold for 10 seconds!

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  • From Plank position drop the pelvis down to reverse pike (making the letter v). Flow the movement back to plank position (STARTING POSITION).
  • Again hold the STARTING POSITION 10 seconds.

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  • Leading with the sternum bone lift the chest allowing your spine to curve. Make sure you are aware of pushing your legs down on the trapeze bar with springs.
  • Flow the movement back to plank (STARTING POSITION).
  • Once completing the full rep of movement then workup to repeating 10 times!
  • The only holding point in this exercise is a 10 second hold in plank!

 

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Exercise Show & Tell

Well, well, well! Hello from dancehealthier!  In preparation for my New Year’s resolution MEGA list, I’m making conscious thoughts (not yet written in concrete) of things to put on that list! A big one being write more blog entries! Anyone agree?

I apologize for my long hiatus from my weekly writing! It has been quite a 2016 for this author including:

1. New Job – Blinders ON! Well at least when the pregnancy brain allowed me to!

2. Clinic Opening – On January 11th, 2016 marked OPENING day of our Performance Rehab clinic, home of Kansas City Performing Arts Medicine Alliance.

3. BABY girl – Abrielle Jane Krutzkamp was born June 11, 2016 at 11:32 PM.  A sweetheart and a bundle of smiles and wiggly worms!

4. Obsession – Love at first sight with my baby girl of course.

5.  Back to the Grind – Expanding clientele and exercises to go along.

So I thought I would share with you on this Hump Day Wednesday an exercise show and tell courtesy of Kansas City Ballet dancer, Sarah Joan Smith. She makes it look quite beautiful!

Exercise 1: I call it “frog pulls!”

Step 1: Pilates Reformer. Lie on the long box with 1 Red Spring away from the foot bar at approximately the sternum. Choke up above the medal on the ropes and start with your arms in the “T position.” Place your legs in a frog position, externally rotated with the heals kissing.

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Step 2: Make sure your head is an extension of your spine and squeeze your heals together and lift the legs (keeping the same angle) thinking down, out and up.

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Step 3: Keeping the same position with your legs pull the straps towards your body initiating the movement with the sides of your back. Return back to starting position.

  • Repeat 10 times and complete 3 sets!

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Exercise 2: I call it “Killer hinge lifts!”

Step 1: Lay down supine on the Cadillac with your feet on top of the bar (bar should be grounded at top and attached by two long yellow springs from underneath). Legs should be in table top position (legs bent). Place the ring inside the legs above the knees. With a neutral spine lift up in one count hinging at the hip (versus rolling up/imprinting).

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Step 2: Achieve bridge position. In one count return to the supine starting position, visually thinking about gliding the femur (upper leg bone) down into the hip socket.

  • Repeat 10 times and complete 3 sets!

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So there you have it! Thanks for visiting and if you are in the Kansas City area come check us out at Performance Rehab! xo

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