Strength & Stretch Cadillac

Hi. I'm Jamie and Taylor's here to help me through this workout that you're joining us for. We're gonna explore the Cadillac, and the best thing about it is it's a really great piece of apparatus that allows us not only to get some stretch in there but a lot of strength work as well, and that's exactly what we're gonna try and do with this workout today. So, Taylor, if you'll sit down here and just take a moment, we'll just start with some breathing. So, I want us just to take an opportunity to connect with ourselves. Just lengthen up tall through your spine and just breathe in, breathe in out, and that's all on your own, your own rhythm, your own time. It's just a chance to center, bring yourself to your body.

And become aware of where your body is within space. And also an opportunity, you know, scan through your body look for any areas of tension that we might want to stretch out later or avoid as we do the strength work compound in any tension there. Alright. So take two more breaths for me, breathe it in, breathe it out. Lovely one more time, lengthen as you breathe in, connect with your sit bones as you breathe out. And then I'm gonna have you swing onto your back with your head at that end.

I'm gonna start you with actually a reformer exercise. So this is gonna be footwork. So I want you to put your toes up onto here in a Pilates v for me. That's it. Come up a little higher onto the balls of the feet, and then straighten your legs out. And we'll just make sure we've got that.

That's perfect. Look at that. Perfectly plumb. And then press your arms down. Connect with your powerhouse and just bend and straighten your legs as you would as though you were on the carriage. That's it and just press in away.

Draw that in, and then reach as you press away. Okay. Keep working. You can pick the tempo up just a little so we get the heat going through the body as well. And, of course, continue to breathe because that's really important. Alright. I'll do a couple more here. One more time, press all the way out and bend your knees in. We're going onto your arches.

So middle of the foot, feet together. Bring the thighs together. Same thing. Press it out. And back. That's it. And we're connecting with our powerhouse of abs, glutes, inner thighs.

And at the same time, I'd like to include the shoulder girdle. So anchoring the shoulders down. As we press away looking for length. That's it. And then draw the bar back in. Couple more of these, and then we get into the the heat. And I'm gonna turn it up right now.

So one more of these, press it out. Bend your knees in. I want you to bring your chin to chest, your nose to navel, take your hands behind the back of your head to support your neck and come onto your heels now. That's it. Pull these toes back. So we got a little moment of respite here and then press away.

And then there's no support there. Alright. So we're turning it up very quickly here. So press and pull. Keep those toes pulling back. So it's just the heels, just pressing the bar, not resting on the bar.

That's it. Keep your abs in and up. Let's do two more. It's a tough one. And then from here, bend your knees bring the bar in onto your toes again. For a tendon stretch.

So separate the toes a little keep the heels together in that pilates v. Come up onto the balls of your feet. And then press the bar away. Keep the legs straight. We're reaching here.

This moment, we get a little bit of rest, but then pull the toes back in. The legs stay straight for me. Pull the toes back for tendon stretch, but try not to curl them over the bar. So you just pull the toe back towards you. Don't hang on the bar.

That's it. You gotta keep them hanging in space and then point. That's it. And then pull them back. So there's a lot of work for the abs, get the glutes involved as well, and that's gonna help. I'm not gonna leave you hanging out there too long. We're gonna do two more if you've got the minerals. Yeah.

So pull that back and press one more. And then bend your knees and bring that all the way in. You can rest your feet down. I've got the bar here. So lower your legs down. And we'll just take that off for the moment.

And we're gonna put the trapeze on. So bring that out for you. And we're gonna keep that length at our position that we had with the footwork and we're gonna transfer it into another exercise. Alright. So I want you to move just down just a fraction, put your heels in here into the strap. That's it.

Nice and secure, and then take hold of the bar for me. Alright. So we begin. We're breathing. So I want you to connect with your back body, and we'll start just by lifting your hips up. Press the bar to your thighs, take a big inhale, hold that breath in, and then exhale bar comes back, body comes down vertebra by vertebra down to the mat. And again, all in one now hips up, bar to thighs, big inhale, hold that breath, exhale down. Thinking long here.

Really reach. We got one more of these to go. That's it. Reaching long. So we're looking for that length and opposition, lowering down. And on this next one, always turning things up. So we're gonna lift your hips up, press the bar to your thighs.

It's a great opportunity to do the 100. Why not? So let's pump our arms nice and strong of vigorous pumps, low faster, stronger, that's it, and breathe it in, and breathe it out. And this is an opportunity to pressure heels together, reach long. So we're connecting with our back body as well as moving the arms and trying to keep everything quiet and still. That's it. A little faster with those palm.

Good. Let's do two more breaths. And then breathe it out. Bring the bar up. Lower your spine down. You get to take your feet out from there and just hug them into your chest for the moment. Have a little roll around.

Okay. It's always a nice one to throw the 100 in after breathing. A little way to get everybody ready to go. Alright. So from here, I want you to sit yourself up and spin around with stay with the rollback bar. So feet are up against the uprights. Take hold of the bar.

Sit nice and tall, scoop your abs and then just lower back into the mat vertebra by vertebra all the way back. At the bottom there, let's do four pulls into your chest. And on the fourth one, you're gonna hold it in there for the count of four three two and one straighten your arms take an inhale to lengthen, chin to chest, exhale rolling up. And again, scoop your abs rolling back. Let's press through the heels, try and keep them connected to the tower as long as you can. Four pause, and then hold for four.

Keep pressing those heels into the towel, that's it. Straight in your arms. Big inhale, exhaling up. One more time. Roll it back. Four chest pulls. So we're mixing this lengthening with the strength work as well.

Nicely done straighten your arms. And then exhale as we come all the way up. Bring one hand into the middle of the bar. Take the other hand behind the back of your head. I want you to stay square to the tower and see if you can repeat that movement.

Just lowering back down into the mat, vertebra by vertebra down, we go and then just come straight back up again, chin to chest, rounding, lift tall at the top. And again, rounding back, inhale at the bottom, exhale, staying square to the tower. That's it. One more to go. All the way up. Keep pressing out through your heels.

Stay in that same position. And this time, as you go back, I want you to rotate and get a little twist in this. See if you can take your elbow nice and wide. Bring yourself all the way down if you can't touch the middle of the mat, and then use your obliques to curl back in as you come back up. Nicely done. Let's do one more of those.

Very nice, press through your heels. It's getting nice even pressure through your heels. And then we get to do the other side to balance ourselves up. So change hands. Stay square to the tower, abs deep, and then lowering back. And exhaling to come up.

Two more of those. One more time. Press your heels into the uprights. That's it. It creates the length. And then all the way up.

And this time, with that twist taking your elbow towards the middle of the mat, and taking your gaze out towards the elbow, following the elbow with your eyes. That's it. Very nice. One more of these, reach, reach, reach, and then all the way up. Up up. Nicely done. Okay. Both hands onto the bar for a moment.

We're sit tall. We'll do a spine stretch forward. So I want you to lower your chin down towards your chest. And I want you just for now to round forward reach your your knuckles towards the tower. And then stack your spine up nice and tall.

Lacing up. Okay. So we do the same again. So rounding forward, reaching over, pull this back. Hold that position, see if you can press the bar down towards your ankles three times. So we press. And we press and we're trying to keep this upper body as quiet as we can, head down a little more, one more press down, and then bring the bar up, stack your spine up tall. And again, rounding over, reaching forward towards the tower. Good.

Hold this nice big capital c curve touching your ankles three times. It should fill this into your abdominals. And then stack your spine up nice and tall. One hand goes into the middle of the bar. Lower the other hand on top of that and then lower yourself all the way back into the mat because after that work, you get to stretch as well.

We gotta balance the workout out. So bring your right arm up towards me, and we'll take that all the way up. And I want you to see if you can take this strap here. Get a good grip on there. And then we bring the other leg across, and we'll cross that over your ankle here.

And just take a moment just to stretch and breathe and let breath come into the side body and soften any tension that you might have there. Just breathe that in. This is an opportunity. Whenever there's stretching, there's an opportunity to move, and explore the stretch. It's a personal unique thing for you. So, find those areas of tension and explore them, see if we can soften them.

Bring your feet back to the upright. Hands back to the bar and then roll in all the way back up again. And we'll repeat that on the other side. So other hand, on the bar, I sit hand on top. Lower yourself back into the mat.

Reach the arm up. Find the strap. It's here. Take the leg across, and I'm just giving a little very gentle pull that just allows the leg to lengthen and a little stretch into the side of her hip. Just take a moment just to breathe here. This is like the best thing to do on the tower or the Cadillac. This is the nicest stretch of all.

And in knowing that, we've done the nice stuff early. So does it go uphill or downhill from here? We'll find out. Right? So bring your foot back to the tower. Hands back to the bar and then roll all the way back up to sit. Nice work. Okay.

From here, I want you to keep your hands on the bar though. Press the bar up as high as you can, lift it up straight arms, press all the way up, and we're gonna keep those arms glued to your ears, lift with your seat, lift your spine hinge backwards. How far back can you go? And then lift up? Nice and tall. Don't allow that bar to come away from your ears. You keep the alignment there reach. That's it. Lift and tall go even higher with these last two. Press it up and reach, lift up tall abs and glutes, lift, lift, lift, and reach up tall.

Nice work. Okay. Let's take this bar, turn you around onto your back with your head at this end. Alright. Come down just a fraction, and we're gonna hook your knees over the bar. Alright. These apart feet together. Let's start with some toe taps.

So tap your toes down and let the springs assist you as you come up, keeping the back nice and heavy into the mat. This is a really nice way of releasing your back a little. We'll do two more of those and then bring the toes down. We'll leave them on the mat and keeping the bar horizontal, just slide your feet from side to side. That's it. Just loosening up your waist and your hips.

I'll do one more on each side and come back to the center, and we go back to toe taps. But this time, if it feels available to you, we can pull on the uprights and let the knees come in towards your shoulders So we roll into your shoulders, bend the hips at the hips, bend at the hips a little more. That's it. And then lower down through your spine, tap the toes. And again, just roll in and then roll back out again. And let's breathe as we move. Since we've got a little bit of of strength work happening, but a really nice release for the lower back and the mid back.

Let's go one more time. And then lower it down. Nice. You can take your legs out from over the bar there and just sit yourself up and we're back to the push through bar. So let me get this connect it up for you. Bring your feet up.

There we go. Hands on the bar. Nice strong grip with your thumbs opposing your fingers here. You want them all the way through, so it keeps it nice and safe. Arms stay straight. Gonna scoop your abs round back and then press the bar through the center up and over for a nice stretch, hit down a little and pull those abs back. And then scoop your abs.

Keep your arms straight as we come back and then pressing up nice and tall. I said, and we get a good stretch here too. And again, so arms stay straight and that connects you into the center, press, press, press, lovely good grip on the bar. That's it. And then I want you to pull the bar back, but with your abs, really pull back. There we go. Find me for the bar going.

You've got to win. There you go. Very nice and press the bar up. Nice and tall. I want you now to lean back from the bar.

For the saw. So open up this side, take one arm off, reach it back, that's it, lift your spine, tall, and we'll thread that arm all the way through as you press the bar up. I want you just to reach across. We take a stretch here. Hans come back to the bar once again through the center, keep those thumbs opposed and keep it nice and safe. Press that through, and then nice and strong connection beautifully done. Lovely, pressing up.

And then lean back. Let's take your right arm off this time, lengthen your spine nice and tall, reaching out, thread your arm all the way through, reach across, and press that bar up. And take a look out at the ocean there to get a little extra stretch into the side body. Nice once more through the center. So hands back to the bar once more through the middle.

Press your heels as well this time. That's it. Now really fight me for the bar with your abs. Pull the bar back. Here we go. So that the abs are doing the work here to pull the bar back. Nicely down, press up nice and tall. And then lean back.

Place one hand on the middle of the bar. We'll go into a stretch. And I want you just to reach that left arm up. Take my wrist. You have my wrist. So if I end up pulling you too much, it feels too much, you can just release. Okay? I'm gonna stretch you from here.

Encourage you to look up to the hand. That's it as we reach and we'll take that stretch around And the reason I have you released now, you can let my wrist go. That's it. The reason I've got my shoes off is so I can reach here with my other foot and just press the hip down just to increase the stretch. And she's very flexible. So we've got quite a big range here.

Okay. Change hands, other hand in the center, other hand on my wrist, and lengthen up nice stretch up to begin. And I'm gonna take that stretch back. You're gonna reach all the way over. That's it. All the way around.

And then the foot there just to roll the hip back down. And we're just careful when we're stretching our students, but, I mean, we got a lot of range here. So that's great. Hands on to the bar well, then isn't that the nicest stretch? Yeah. You thought that the banana stretch was the best, but now we've just turned it up a little.

And then we'll do one more press through short and tall. But I want you to bring your legs either side of the table not still sitting there. Just bring them off to the sides and the other one the same. And then press the bar through the center and just round over. And this just allows you to deepen the stretch into your hips. Pull the abs back to come back up and as we press tall, it gives you a lovely stretch up through your spine and a chance to take that and lengthen your spine.

Deeply there. Nicely done. Okay. Lower onto your back for me. Feedback back onto the bar with your shoulder roll down. So move yourself down the mat this way. I've got the bar and you can put your feet up on the top of it.

And press the bar through. Okay. I want you to move back just a fraction. It's all part of the workout wriggling up and down the mat. That's perfect. Bring the feet together onto the balls of the feet and just bend your knees press the bar up straighten your legs. Now, very similar to hanging in the trapeze for the 100 earlier and for breathing. I want you to lift your seat and press the bar away away away.

This leg comes off, reach it back, stretch it out. That's it. Return it to the bar, change legs, and we reach, reach, reach. That's it. Good. Bring that back to the bar, and then lower slowly down. Through your spine, bend your knees, press the bar through.

We'll do that one more time and then we'll add a little something to turn the heat up. Okay? So press the bar up nice and tall straight legs, lift, lift, lift, one leg comes off, reach it out. Keep the hips lifted. Return it to the bar. One more lifts off. Return it back to the bar and then lower down through your spine.

Okay. I want you to take this leg off and place the foot on the mat. From here, let's press your hips up. Do you want to press up, up, up, keep lifted through the hips, keep this foot down. This is going to be our strong support leg. This knee is going to bend and press the bar through the center.

Can you do that keeping your hips lifted. A lot of back body work here, bringing it back up straight leg, bring the other leg onto the bar. Bring this leg down, press the bar through, keep your hips lifted as you do. So lots of glutes Lots of arms, pressing as well, bring both feet to the bar, hips up nice and high, and then lower down through your spine vertebra by vertebra. Press the bar through one more time. Bend your knees, bring the bar back to the top, and you can take you can keep your hips down for me, bring them down.

We're done. We're good with that. Bring your knees into your body. Nicely done. Have a little hug in. And we're gonna change this and bottom load it and get some work going with the hips too. So, sit yourself up for the moment. We put the safety chain or the safety strap on first, and then we'll add the spring.

Alright. Nice and secure. So onto your back with your head at this end. And a slide under, I generally recommend grabbing the uprights rather than the bar that's it. Perfect. Come this way just a fraction more. There we go. And we will bring your feet onto the bar. Gotta make there we go. Put them there. Alright. Bring the toes a little closer together.

That's it on the balls of the feet and reach up. Take hold of those uprights. Heels together to begin with knees wide, and we'll just start by straightening and bending your legs. So we're working into hip flexion here. It's nicely. It's loaded, so you get a little pressure down. Now we do one more pressing up, Keep the legs straight this time.

I want you to pull a little on the bars, see if you can lift your hips. Press the feet up into tower. We come up. Nicely done. We'll stop there. And then lower down through your spine, just lengthening your back down to the mat, bend your knees again.

A little deeper if you can. Lift it up. Press the legs up. Whole body work in abs deep. Back body fired up. Lengthening down through your spine.

I think as long as you can, reach it away. And then as you bend your knees, they'll be able to go a little deeper. We've got one more of these to do. Leg straighten abs deep, press the bar up. And then reaching your spine long as you lower all the way back down, bend your knees in, press the legs straight. Okay. Great.

So pull yourself just a little way under about another inch towards this way. Perfect. Okay. And we're gonna lower this foot. So turn this foot out so the knees facing out, lower this foot down to the mat. So we're gonna bend the knee to begin with, knee presses out to the side I'm gonna open up her hip a little. So just bend and straighten that leg, so taking the hip wide. And if you want, this left hand can push your hip out so we can start to open up the hips a little wider.

So you can actually press on the inside of your thigh. That's it. Just kept. That's it. There you go. And it's just a nice way. It's a really great way of opening up our hips.

This time, press the leg straight. And we're gonna try and straighten this leg. Now if you've got someone With really tight hip flexors, you might wanna put like a a rolled up mat or a pillow under the the back of their knee. Keep that knee turned out, and here we go. We did three more just in this position.

There we go. Feels a little tighter. We're gonna stretch through this longer leg as well now. One more just to be sure, and then bring the other leg up. And we'll do the same on the other side. So this one starts, stays bent to begin with, bend that knee, turn this knee out and bend and straighten.

That's it. You can take it a little deeper each time. There we go. One more, press the leg straight straighten this leg out now. See if you can rest it on the mat. And once again, bend the knee, press that knee out.

So we're spiraling the thigh out. You got it. Go one more time, and then both feet onto the bar. Ben your knees And now I want you to put your hands on the bar. Lower the feet down. Alright. Knees bent to begin with.

From here. Okay. Good grip on the bar. You're nice and safe with the the safety strap. You can bring your left arm down to the mat. By the side of your body, arms stay straight here.

And I want you to see if you can press that bar up and across, just curling your upper body and rotating as we press, coming back down. We'll do two more of those just press and reach, feel the obliques firing up one more time, and then change hands. We do the same on the other side. That's it. Very nice. Good. So firing your obliques, scooping your abs and pressing out through the shoulder.

Last one, both hands to the bar stretch the legs out long and why not throw a sneaky teaser in here? So a bottom loaded teaser It's heavy work. Right? So be careful of your back. We gotta keep everything in the abs, the glutes, the inner thighs. So we'll begin by pressing your heels together, really feel that connection with the inner thighs and see if we can do two Beautiful teases. Here we go. So chin to chest, press the bar up, lift the legs and reach nicely done. Scoop your abs to lower back down.

I mean, that's a great example there. So let's go for one more because it will look so good. Let's go. Chin to chest. We're gonna press, reach, reach, reach, and then lengthen the legs away as you scoop your abs, lower back down. That's lovely step yourself out.

You can wriggle out from under the bar. We start by taking the spring off and reset him. Nice work, teaser. Bottom loaded. It's a tough exercise. How did we all do?

Okay. Let's get into some leg springs now. So on your back, head at this end. I want you to put your feet into these loops and there's the same on the other side there. Alright. So reach up take hold of the uprights.

Come up a little higher. You were in a good position there. That's it. And then just reach your hands up a little higher. You got elbows in, good connections. So you got that internal connection as well. It's just gonna keep the ribs knitting and the abs deep. Benjanis will start with frogs.

So just frog in out and back, press your heels together. And then nice heavy springs that we've got here. So find the springs that work for you. If you wanna go with a lighter spring, you can also change the tension by clipping the springs a little lower or a little higher, higher being a little more tension. We do a couple more of these.

Just press and outreach and long. So we're still finding that length, that opposition that we had when we did the 100 and when we did the the breathing. It's always there. It's always present. So last one, reach all the way out.

And then with your legs together, just up and down. And then press as low as you can without the back ribs leaving the mat. Keeping your elbows strong towards one another. That's it. Let's do two more of those.

And then press long hold here. We'll come up just a little, and I want you to do your leg circles, small leg circles just from here. So we're looking to create length and a lot of glute engagement as well. That's it reaching along. You're pressing with the whole body.

It's like an upside down plank and then reverse the circles back the other way. That's it. Nicely done. Bend your knees in for a moment. So this is a a an old school exercise that we're gonna dive into. I want you to straighten your legs up to the ceiling. Lower them both all the way down to the mat.

And you're gonna pin them down here. This right leg is gonna turn out, and I want you to keep the heels together. It's gonna come up the inside of your leg, and then almost like a pass a reach out and then bring the heels together again. So Bend the knee. Take it as wide as you can.

Reach out, and then snap in the legs together. This one stays anchored. And again, bring the knee in. Keep this hip pinned down. That's the challenge.

And then reach it out, bring them together one more time, all the way in, out wide. Both the legs together, reverse. Take it out. Bend it in. Can we anchor this one down? Even more. There we go. And again, and you'll notice that this one's working really hard as well. Right? There's a lot of stability work going on. Last one, reach it out, bend your knee.

Slide it down, don't let this one stray off of center. There we go. Alright. And again, with the other leg. So slide it up the inside of your leg, reach out towards me, stretch anchor this hip down. That's the goal.

Snap them together. And again, and reach and together. One more in this direction. Strong arm, strong body, anchor it down, and reverse. That's it. Reach it out towards me, anchor this hit down.

Find that. There we go. Two more. Don't let it straight. Don't let it run away. Last one to go.

Lovely work. Bend your knees. Bring those legs in. That is not an easy exercise. Okay. We're gonna take this foot out the strap and turn onto that side. For bicycle.

So bring one hand to the the frame here. Other hand to the mat, both legs straight and long to the front corner of the mat. So are you good in there? That's not slipping off too much. Right? So being right here, this is an opportunity to provide some supported stretch as well. So I want you to kick your leg forward, nice and straight, bend your knee, and then reach your heel back towards me. We get a chance there. I'm using my body just to stop her hip from rolling back and then straighten in your leg.

We can give you a little release with that pull. And then once again, just kicking that forward and bend Reaching the leg back, stretch, stretch, stretch here, straightening the leg one more time, kicking forward, and bend And this time as you reach back, press this hip forward. I want you to reach both arms up and over and take this back bar behind you, if you can, bring the bottom hand to that bar as well. And then you can look back and reach. And we get like a full backbend here, and then bend the knee, bring the arms back to the bar. We take the foot out the strap and we'll do the same on the other side.

So great opportunity for a really big backbend, whether you're tight or or super flexible because you're safe and sound, you're on the the mat. There's there's a secure stable bass. So we've changed sides and worked from the other side. So roll that way. That's it. And then place your foot into the strap.

Okay. So legs straight and strong. To the front, see if we can make this top one a little longer. There you go. You see how that lifts and the waist lifts and you connect here then. So into your bicycle, I'll come around and give you that same stretch. You're gonna kick forward and bend and reach that leg back I'm gonna get a chance just to assist the stretch straighten the leg.

We'll give that a pull. And again, do two more for me. I'll come around and bend stretching back. That's it. And I stretch. Keep this one anchored down.

And then bring that through last one. Big kick forward. Bend the knee. And then reaching back. Good.

Reach your arms up for this back. There we go. And the other arm too, if you can, and there's a lovely back bend. I mean, she's super mobile here, so this is not necessarily a position we're all gonna get into. Bend this neat. Bring the hands out.

Let me get you out your springs. Good. Nice work. Okay. So there's some challenge and stability work there, but a little bit of mobility as well, which is which is good. So when you find that you are mobile as as you are finding that connection to create the stretch from is really important. So, well done. Alright.

So we're gonna move into some armsprings now. I will bring them up from here. And we swap them out. So they're gonna come from either where the leg springs are or a little a little lower. Okay. Onto your back here at this end.

Alright. Move down the mat a little for me. I want it to be a little challenging. So bend your knees. We're gonna take our hands into the handles. Same on the other one.

And we work through this little series with the arms springs that I like to use. It's nice and strong. This is the beautiful thing about the arms springs. Right? We've got Our tension set, if you're working with someone who wants to, like, get a little bit more power, a little more strength work in there, we simply move down the Cadillac. If someone maybe needs to work a little bit more on where they're engaging from or maybe the quality of the form, then we just move them up.

For you, let's go down this way and turn the heat up. Why not? Right? A little more. A little more for me. That's it. Thyes and feet together. Arms nice and straight for reach and pause.

Just reach past your hips. That's it. And then bring the arms up. And again, we repeat. And as we're working it, we we can change where we are on the table as well as the work happens and we see our student and how they're moving. Keep working. We'll do a few more of these.

Let's keep these shoulder blades down. That's it. Into the mat. Abs in and up. Lovely. Let's go one more time. And then take your arms wide out to the sides.

Down into the mat, like a snow angel, I want you to press to your hips and back out to the sides. Reach to your hips. Good. Keep those abs in, those ribs knitted. And press. And two more.

Last one, and then arms come back to the start and we go full arm circles as big as you dare, all those same connections back of your shoulder pressing down into the mat. And it doesn't matter if there's slack in the springs. You can take them all the way. Go for the biggest range you've got. That's it.

There we go. There we go. Don't shortchange yourself here. We go again all the way down to the map. That's it. Yeah. So full circle and reverse for me and reach.

Good with three more. And one more, and then tricep press. So bring your elbows down by your ribs, press them into the mat, and we'll just do five arm presses here reaching long. How's that tension feel? Is that challenging enough, but not too much? Okay. Great. Good. Okay. And reach, hug the elbows into your ribs.

Two more. And then bring your legs up to tabletop for me, and we'll make it a soft tabletop, bring your chin to chest nose to enable, and we'll reach your arms here now. Reach and back. Keep the elbows down into the mat, the arm into the mat. There we go. Press, press press. Do two more.

One more reach long. Really press here, and I want you to bring your nose all the way up to your knees. Up, keep pressing those arms long, up, up, up, come on, up, up, and lower yourself down. Nice work. Yeah. We're feeling that. Turn over onto your tummy.

Alright. So we'll do a flying eagle here, which is great. Come forward just a little bit. And you take the same handles. We're gonna work with the same springs. Arms down by the side of the the table. And I want you to press your heels together.

Do you feel like you're centered? Maybe we can move just a little bit to my side just about half an inch. There we go. And I'm gonna take this strap here and hook it under your feet. Or over your feet. So that's just gives you a little bit of security there. So four head down and just for the moment, press your arms back, lift your head, chest, and shoulders fly over the top. And again, head comes down, reaching back. And I want you to reach forward as you come up and over out, over and reach out all the way to here. And again, would you two more, reaching back and lift.

One more, press it back. Want you to reach forward as far as you can now. Reach reach, reach, reach, reach, and lower down. Reverse it. Arms, lift up. Now pull those springs back around and through, reaching forward again.

Lift and back and through one more time, lift, reach, and through and release those springs. You can let them go. Take your seat back to your heels for a rest position. Like a child's pose, but we're gonna keep the abs engaged and just give a little release work for the back here. It's a good opportunity just to bring some breath back into the body and hit reset. Alright. So from here, I'm gonna stand you up very carefully for some hanging pull ups.

So this is this is it. We're getting right into the power stuff at the end. Okay. So you feel confident about this? Good.

Now if if you're not feeling confident about hanging or you don't have a Cadillac and you're doing this on a tower, then you can actually do this stand in all the same shapes, just standing up at the end of your tower. But we've got the Cadillac. We're gonna use it. So very carefully watch ahead as you stand up. And then we'll use these just to give your hands some grip.

Just want to we can do one on the other side, if you will. Okay. So I want a good grip on the on the the mats. And your feet are gonna come up into here. I'm gonna move it just just a fraction closer to you, actually. There we go. And my goal for you, my challenge for you.

Can you lift both legs up and land them both at the same time? Let's go. Let's give it a easy, easy. Alright. Bring the feet a little wider. Fretch the feet back so that they can catch if necessary. You feel good. You feel secure.

If you need to come down, just say. And then from here, I want you to lift your seat, lift up. We're gonna arch all the way back and take a moment for some extension, chin to chest, curl down through the spine, through the hips back down. Keep those feet pulling back. And again, glutes lift up, arch it back. Now bring your chin to your chest so that we're in a plank position and let's go for three pull ups here and we press. I'm just here for security.

I'm not really doing any lifting. Lovely. Alright. From here, you can bend your elbows if you want some support. Let's lift the feet down. Together. Nice. Alright.

So take this one and place it on the other side. We're coming into some endings here. What I want you to do, let's unclip this or move this away. Let's say. It's put your hands over the pads elbows in and we're gonna come all the way down to the floor, but you're gonna stand first. Yeah. It's not as easy as that.

So Alright. I want you to hold in here nice and strong. So we find that opposition, that same connection that we had all the way back to the beginning when we did footwork and when we did the 100. And I want you to hold that and lower slowly down. Okay. So lift the legs off the edge. We're just gonna step off and lower, lower, lower hang, hold there. Bring your knees to your chest three times. One, and two, one more time.

And then lower the feet down come to the floor. Good job. That's tough work. So, let's finish with some strength and some standing. So, come all the way to the end. Take hold of the handles, facing out And I love this as an ending for any Cadillac workout because it leaves it leaves our students standing tall and ready to take on the world outside the door of the studio. So the goal here, hands by your chest, And you're gonna lean slightly forward into the wind and hold that position nice and strong, and then press your arms forward for a push up and bring them back elbows in. Let's do nine more of those. Press it out, draw it in, keeping the body still in space.

Keep working. Pressing out to see if we can bring the ribs in just a little more and a little more length through the back. That's it. Are you thinking about five more? Go press it out. And four.

Good. Three more. Anchering your heels down. Think long through the top of the head. And when you finish those, into boxing. So just one hand at a time, just reach it out. So reach it out.

That's it to the center. Try not to let the body roll too much. We're staying strong and stable. And then we'll do a last few. You can go as fast as you can. I said punch out to my hand.

Fast you can. Let's go. Let's go. Let's go. That's it. That's it. Try not to roll too much. Stay square and two more.

Last ones. And then all the way back up. Nice. You get to turn. Face the camera. Great work. Thank you for supporting me with that and, hope you all had a great workout too.