Swan Prep on the Cadillac

Swan Prep is just as the name says—A prep for the full Swan! It's a great way to introduce how to retract and protract the shoulders in a controlled way with the Push Through Bar. Protraction/retraction is needed to further advance into the full Swan when taking the bar up and overhead. Another thing I love about this version is how much contact the body has on the mat. The feedback you get from the mat allows us to really feel if we are sinking into our low back during our extension or instead working the upper back. We want to get as much length our of the lower and upper back as possible! SPRING: 1 Top loaded spring on the Push Through Bar REPETITIONS: 3 protractions / retractions keeping the body flat 3 lifts of the chest forward and up Pull the shoulders back and down before lifting the chest Reach the chest forward to lift the bar up Keep the head inline with the spine instead of flinging the head up to move the bar Lift only so much as the low back stays lengthened --- Thanks for watching! If you'd like more information on how to take a lesson with me, book your session through my website, https://www.bowapilates.com/ All of the videos found in my Pilates Exercise Archive Series were made with love specifically for my Pilates Lesson Planning eBook, "From Trendy to Timeless: How to Create Pilates Lesson Plans That Never go out of Style." If you're looking to polish up your lesson planning skills and create thoughtful, well rounded classes and lessons, this eBook is for you! Find the Lesson Planning eBook, as well as The Original Pilates Journal & Lesson Planner on my website, https://www.bowapilates.com/shopbowap... Get in touch with me: https://www.bowapilates.com/contactbowa Shop the Lesson Planner: https://www.bowapilates.com/shopbowap... Shop the Lesson Planning eBook: https://www.bowapilates.com/shopbowap... Workout On-Demand with me: https://www.bowapilates.com/on-demand