Viewing the Cadillac through exercises that are most supportive/most rigid through
to those that are least supportive/least rigid.
Push Through Bar
sprung from below
(rigid on the sides, rigid from side to side)
Push Through Bar
sprung from above (bigger range of movement)
(rigid on the sides, rigid from side to side)
Roll Down Bar
(no rigidity on the sides, rigid from side to side)
Leg Springs
(no rigidity on the sides, independent suspension side to side)
the classic five( circles, bicycle, beats, frog, scissors)
((straight leg, bend knee, straight leg, bent knee, straight leg))
Leg Circles
(you go out into tension with legs apart to test legs independently, before
you circle in the opposite direction with the combined strength of both legs
out into tension together)
Bicycle
If you can control straight legs the next test is to control bending at the
knees. Springs always on the inside of the knee.
Body too close,
arms can't be out longer.
Hands
like this. Not
like this. So that you are pushing/reaching out through your arm from a stable
shoulder girdle, not pulling inward for stability.
Tuck, Neutral, Arch
Doesn't that arch look like it hurts? Ribs are popped.
This
Not this
This
Not this. Knees stay soft, not locked.
Beats
Here you establishing your ability to find your heels in space as you go out
in tension and then come back. Inhale away from center, exhale back.
Frog
The frog is the result of the preparation in the prior three exercises. Inhale
out, make circle out further into tension, exhale return. Then reverse. Control
the circle.
Scissors
Like elsewhere in the method (at the conclusion of side kicks on the mat,
at the conclusion of Joe doing a pattern on the spine corrector) Scissors bring
you back to the median plane, establishing the "go forward" mode of
walking. So you are ending by bringing the movement pattern back to the frontal
position.
So hips up would be next, leg circles and frog keeping your heels together.
Not bicycle.(Too much strain on the knees.)
Control is always the issue, is the powerhouse stable? Is the movement powered
by the breath?
Prior to circles you might stay in plane holding legs together, inhale out,
exhale home.
Leg Circles
Bicycle
Body too close,
arms can't be out longer.
Hands
like this. 
Not
like this. So that you are pushing/reaching out through your arm from a stable
shoulder girdle, not pulling inward for stability.
Tuck, Neutral, Arch
This 
Not this
This 
Not this. Knees stay soft, not locked.
Beats
Frog
