Footwork
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Medium / Heavy
1-2 Short Medium or Light Springs
Safety Chain
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straightens the knees to push the bar up.
Resists the spring(s) to lower the bar down with control.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Brings the thigh away from the body to push the bar up.
Resists the spring(s) to lower the bar down with control.
The hamstrings will also get a stretch if tight.
Hip Adductors
Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Pectineus
draw the legs together as they extend and build the midline connection into the core.
Other Muscles at Play
Anterior spinal stabilizers to maintain lumbo-pelvic stabilization & keep the entire spine in neutral.
Plantar flexors if on the toes are on the bar to keep the heels lifted.
Dorsiflexors if the heels are on the bar to keep the ankles flexed.
Objectives
Foot positioning on the Cadillac/Tower is similar to that on the reformer and chair, with the additional advantage of being able to see the foot position and leg alignment.
Enhance stabilization of the trunk and lumbo-pelvic region.
Strengthen the muscles that support and extend the knees and hips.
Maintain pelvic stability while engaging the hip extensors and knee extensors.
Increase hamstring flexibility.
Focus on breathing to synchronize the movement.