Balanced Body Cadillac Manual De Instrucciones página 10

Trapeze Table (Cadillac) Exercises
DEFINITION OF EXERCISE SET-UP TERMS
Level: The level of expertise needed to undertake exercise.
Reps: How many times the exercise is performed.
Springs: Number and location of springs on the trapeze table.
Loops: Which loops should be used during exercise.*
Focus: What should be emphasized during exercise.
Precautions: Physical conditions that may limit or exclude a
participant. Exercises may need to be modified for people with
these conditions.
Prerequisites: Specific exercises that must be mastered before
undertaking a new exercise.
Starting Position: Where to begin the exercise on the Reformer.
*If applicable
ROLL BACKS, LEVEL 1
6-10 Reps
Springs: 2 long or 2 short springs from high position
Roll-down Bar or handles
Focus
» Breathing – exhale roll down, inhale at the bottom, exhale to
roll up
» Balance between abdominals and lumbar extensors
» Soft neck and shoulders
» Maintain C-curve
» Soft hip flexors
Precautions
Shoulder and neck problems,
some low back problems,
osteoporosis
9
Starting position
Sit facing open end of Cadillac,
holding on to bar or handles,
knees soft, feet on metal bars.
Standard Exercise
Hold bar with arms straight,
roll down, curving back and
staying lifted, roll back up
maintaining slight flexion in
spine
Oblique Variations
» Wooden bar (Water skiing)
» Sit diagonally on table,
place left foot against pole,
cross right foot over ankle,
place left hand on bar and
reach right arm open while
rotating torso to the right.
» Roll down and up
maintaining rotation, then
switch sides.
Walking (muelles en posición superior)
Rodar hacia atrás