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Breathing With the Roll Back Bar and Trapeze on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back with your feet in the hanging trapeze strap, heels together, and hold the roll-back bar as wide as you can. You breathe in, press the bar down, and lift your hips up, then hold the lift as you breathe.

Targets: Hip

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Move the trapeze to your wingspan so the strap hangs at about mid-shin and straight up and down once the feet are in; lie supine, head about a hand's distance from the mat edge.
  • Place the feet in the strap hugging the heels together; hold the roll-back bar as wide as you can.
  1. He lies supine on the cadillac table with his feet in the straight-hanging trapeze strap, his heels hugged together, his hands holding the roll-back bar as wide as possible and his head a hand's distance from the mat edge.

    Step 1 of 5

    Lie supine with your feet in the hanging strap and your heels hugged together, hands on the roll-back bar as wide as you can, head a hand's distance from the edge.

  2. His hips have lifted off the table into a bridge while his arms simultaneously press the roll-back bar down, his feet still in the vertical strap, his collarbones wide and his knees not hyper-extended.

    Step 2 of 5

    Inhale and simultaneously press the bar down and lift your hips up, pressing down from your back with wide collarbones.

  3. His hips stay held high in the bridge with the bar pressed down, the five-count hold at the top, his hamstrings and seat carrying the lift while his knees stay un-locked.

    Step 3 of 5

    Hold the lifted position for five counts, keeping the length and feeling the hamstrings and seat press the hips up.

  4. His hips have lowered back toward the table as the bar returns to its start, his feet still in the vertical strap and his heels still hugged.

    Step 4 of 5

    Exhale as you lower your hips and return the bar; repeat for three to five lifts total.

  5. He lies supine on the cadillac table with his feet in the straight-hanging trapeze strap, his heels hugged together, his hands holding the roll-back bar as wide as possible and his head a hand's distance from the mat edge.

    Step 5 of 5

    Lie supine with your feet in the hanging strap and your heels hugged together, hands on the roll-back bar as wide as you can, head a hand's distance from the edge.

Breathing

  • Inhale as you lift your hips and press the bar down; hold your breath for five counts; exhale as you lower your hips and return the bar.

Safety Information

Beginners may hook the feet around the strap then progress to hugging heels. The press comes from the back with wide collarbones and the knees are not hyper-extended. Caution: start with just the legs, then just the arms, then combine. 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.