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Reverse Monkey With Push Thru Bar on the Pilates Cadillac

IntermediateStrengthTier T2

You sit on the mat facing the push-thru bar on its top spring, pull it down, and place your feet on the centre of the bar with your hands on the bar outside your feet. You round your back, reach your feet into the bar, and stretch your legs toward straight.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook the push-thru bar with the top spring and set the safety chain; sit on the mat facing the bar and pull it down.
  • Place your feet on the centre of the bar, heels together and toes apart, with your hands on the bar outside of your feet.
  1. He sits on the cadillac table facing the top-sprung push-thru bar, his feet placed on the centre of the bar with heels together and toes apart, his hands holding the bar outside of his feet.

    Step 1 of 5

    Sit on the mat facing the push-thru bar on its top spring, pull it down and place your feet on the centre of the bar heels together toes apart, hands on the bar outside the feet.

  2. His spine is rounded back while his feet reach firmly into the push-thru bar, his hands still holding outside the feet, the bar held under his control against the top spring.

    Step 2 of 5

    Round your back as you reach your feet into the bar, keeping the grip.

  3. His legs are stretched toward straight with his feet still on the push-thru bar, his hands holding it outside the feet, his spine still rounded under control.

    Step 3 of 5

    Stretch your legs toward straight without letting go of the bar.

  4. His knees, elbows and back are bent as his body rounds up and over, the push-thru bar travelled toward the vertical poles under his control, feet and hands still on the bar.

    Step 4 of 5

    Bend your knees, elbows and back and round up and over to reach the bar toward the poles, then repeat.

  5. He sits on the cadillac table facing the top-sprung push-thru bar, his feet placed on the centre of the bar with heels together and toes apart, his hands holding the bar outside of his feet.

    Step 5 of 5

    Sit on the mat facing the push-thru bar on its top spring, pull it down and place your feet on the centre of the bar heels together toes apart, hands on the bar outside the feet.

Safety Information

Reach the legs into the bar from the centre rather than muscling the arms, do not let go of the bar, and take care during set-up and transitions because the bar can slip out of control. Caution: it is not ideal for any low back, shoulder or neck issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.