Cadillac & Tower Exercises Level 1 (Peak Pilates ) Exam Questions and Top Rated Answers

Roll Back - ANSWER-Reps : 3-5 Spot : handbar ○Stiff Spine •Sit on mat, weight on sitz bones •Soles of feet firmly against vertical poles •Pinch Perch •Thumbs under, arms shoulder width apart •Using powerhouse, curl tail bone under as you roll down •Waist, ribs, shoulders, then head •Roll up 1 vertebrae at a time Breathing - ANSWER-Reps : 3-5 Spot : handbar ●Cue Breath ○ Stiff Spine, Weak Hip Extensors •Lie supine, head at bars, legs parallel, knees bent 90°, arches of feet on box, holding Roll Back bar hands wide •INHALE: reach arms long toward knees •Press and hold 3-5 counts EXHALE return 3 counts •INHALE Lift hips up, shoulders, hips and knee in line •Lengthen tailbone to knees and EXHALE roll down Chest Expansion - ANSWER-Reps : 3-5 ●Cue Breathing ○Tight Chest and Neck, Weak respiratory •Face Poles arms distance, knees hip width apart •Holding shoulder width apart, palms down •Scoop and pull the bar down long Open your Chest •Look over shoulders, Right then Left •Slowly release bar as you grow tall •Pull from the armpits •Scapula Rib Connection