It all begins with you!

(The below is if the target leg was the RIGHT leg)

Spring Load:

- 0 white springs (challenging)

- 1 white springs (standard)

- 2 white springs (modification)

Side Lunge Setup:

- Starting at the front of the Xformer facing the right of the studio, place your right foot on the carriage all the way forward and your left foot on the front platform all the way back

- Lower your body down and out towards the right sitting down and back while keeping your left leg straight

Side Lunge Execution:

- Exhale through your lips as you begin pressing down through your right heel until you come up 95% of the way so you don’t lock out your knees

- Breathe in through your nose as you lower your body down and out towards the right sitting down and back while keeping your left leg straight

Important Notes:

- Keep your gaze forward

- Do not swing the carriage in too quickly. Take your time pressing down through your heels until you come up 95% of the way up to keep the leg working

- You can position your arms like goal posts or airplane wings to balance out the weight and keep you a little more stable

Click here for >>> Xformer Anatomy

Spring Load:

- 1 to 2 white springs (standard)

- 3 white springs (challenging)

Additional Challenges: you can bicep curl one arm at a time

Blue Cable Floor Squats w/ bicep curls Setup:

- Starting at the back of the Xformer facing the front of the studio, pick up both blue cables underneath the black handlebars and step back as far you'd like to (the further back, the heavier the weight)

- Hinge forward from the hips and sit down and back as low as you'd like to hold a squat position with your hands holding the blue cables out in front of you

Blue Cable Floor Squats w/ bicep curls Execution:

- Exhale through your lips as you bend your elbows bringing the blue cables in your hands towards you 90% so that you do not lose tension

- Breathe in through your nose as you release your blue cables in hands down and out to the starting position

Click here for >>> Xformer Anatomy

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Additional Challenges: only hold the blue cable opposite to your target leg OR use no blue cables which is the ultimate goal in this exercise

(The below is if the target leg was the LEFT leg)

Single Leg Squat Setup:

- Starting at the back of the Xformer standing on the back platform facing the back of the studio, pick up both blue cables underneath the black handlebars to pull the carriage in

- Place your left foot on the back platform and your right foot on the carriage behind the back carriage strap

- Holding the blue cable with your hands, lower downwards sitting down and back with your left knee stacked over your leftt ankle and right leg straight

Single Leg Squat Execution:

- Exhale through your lips as you push through your left heel to come up 95% so that you do not lock out your knees (keeping your right leg straight)

- Breathe in through your nose as you lower downwards sitting down and back with your left knee stacked over your left ankle and right leg straight

Important Notes:

- Keep your knee behind your toes by sitting down and back like the black handlebar behind you is a chair

- Use your blue cable as support to help you up

Click here for >>> Xformer Anatomy

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the RIGHT leg)

Single Leg Squat Setup:

- Starting at the back of the Xformer standing on the back platform facing the right of the studio, pick up the blue cable underneath the black handlebar to pull the carriage in

- Place your right foot on the back platform moved all the way forward and your left foot on the carriage moved all the way back

- Holding the blue cable with one or two hands, lower downwards sitting down and back with your right knee stacked over your right ankle and left leg straight

Single Leg Squat Execution:

- Exhale through your lips as you push through your right heel to come up 95% so that you do not lock out your knees (keeping your left leg straight)

- Breathe in through your nose as you lower downwards sitting down and back with your right knee stacked over your right ankle and left leg straight

Important Notes:

- Keep your knee behind your toes by sitting down and back like the black handlebar behind you is a chair

- Use your blue cable as support to help you up

Click here for >>> Xformer Anatomy

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target leg was the LEFT leg)

Single Leg Squat Setup:

- Starting at the front of the Xformer facing the right of the studio, your left foot is on the front platform moved all the way forward and your right foot is on the carriage moved all the way back

- Lower downwards sitting down and back with your left knee stacked over your left ankle and right leg straight

Single Leg Squat Execution:

- Exhale through your lips as you push through your left heel to come up 95% so that you do not lock out your knees (keeping your right leg straight)

- Breathe in through your nose as you lower downwards sitting down and back with your left knee stacked over your left ankle and right leg straight

Important Notes:

- Keep your knee behind your toes by sitting down and back like the black handlebar behind you is a chair

- Use your fingertips on the black handlebar in front of you when needed for support

Click here for >>> Xformer Anatomy

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target oblique was the LEFT oblique)

Sumo Squats Setup:

- Starting at the front of the Xformer facing the right of the studio, place your left foot under the front platform strap and place your right foot under the front carriage strap

- Then, slightly turn your toes outward and push the carriage out until your knees are shoulder width apart or further

- Sit down and back until your thighs are flat like the floor

Sumo Squats Execution:

- Exhale through your lips as you push through both of your heels to come up 95% so that you do not lock your knees (keeping the carriage from moving)

- Breathe in through your nose as you sit down and back until your thighs are flat like the floor

Important Notes:

- If you need a little help, push the bottom knee down and in as you lift your left oblique

- Keep your whole forearm down on the platform never dumping weight into your elbow

- Follow your hand that lowers under your left oblique with your eyes and your head

Click here for >>> Xformer Anatomy

Spring Load:

- 0 white spring (really challenging)

- 1 white spring (challenging)

- 2 white springs (standard)

- 3 white springs (modification)

Further modification: use both of your feet on the black handlebars

(The below is if the target leg was the LEFT leg)

Handle Bar Single Leg Hamstring Curl Setup:

- Starting by sitting on the front end of the carriage facing the front, turn the black handlebars inward to face one another, bring your legs over the handlebars, scoot your butt forward, and then lay down holding the front edge of the carriage or the front carriage strap

- Set the arch/heel of both feet onto each black handlebars and lift your hips upwards into a bridge position

- Then, lift your right leg up towards the sky with your feet flat like the ceiling or toes pointing up

Handle Bar Single Leg Hamstring Curl Execution:

- Staying in a bridge position, exhale through your lips as you push the arch/heel of your left foot against the bar to move back 95% so that you do not lock your knees

- Breathe in through your nose as you bend the left knee to bring the carriage forward about 90% inwards to not lose tension.

Important Notes:

- Relax your head and neck throughout the exercise

Click here for >>> Xformer Anatomy

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the LEFT leg)

Super Reverse Floor Lunge Setup:

- Start by standing on the left side of the Xformer at the back facing the back

- Turn the black handlebar in front of you up and to the left and then pull the carriage in with your right hand and tuck your right toes/foot behind the front carriage strap

- Move your left foot forward close/under the black handlebar you turned out and then lower down into a lunge keeping your knees stacked over your ankle

Super Reverse Floor Lunge Execution:

- Exhaling through your lips, begin pressing down through your left heel to come up 95% so you don’t lock out your knees

- Breathe in through your nose as you lower your body downwards until your left leg is at a 90 degree angle

Modification:

- If your knees are passing your toes as you lunge downward, sit down and back to lunge or move your left foot forward by one step

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

Click here for >>> Xformer Anatomy

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Reverse Hamstring Curl Setup:

- Starting by sitting on the back of the carriage facing the back, pull the carriage forward to the back platform to tuck both heels against the front of the back platform strap

- Keeping the carriage in towards the back platform, lay down on your back and hold onto the back edge of the carriage

- Make sure your feet and legs are shoulder width apart and then lift your hips up to a bridge position (do not hyperextend your back)

Super Reverse Hamstring Curl Execution:

- Breathe in through your nose as you let the carriage take your body and carriage back as far as you can keeping your feet planted the whole time

- Exhale through your lips as you press down your feet and heels against the back platform strap to pull you and the carriage forward until your knees are above your ankles

Important Notes:

- Do not go back so far that you cannot pull yourself back in

- Relax your neck and your head during the exercise

Anatomy of the Xformer: (link)

Spring Load:

- 2 to 3 white springs (standard)

- 1 gray or 1 black spring (challenging)

Straight Arm Crunch Setup:

- Starting by sitting on the first white line of the carriage, lay down and pick up both black cables located on the back sides of the carriage

- Hold the handles of the black cables and bring both your legs to table top with your feet facing forward

- Bring both hands up to face the ceiling

Straight Arm Crunch Execution:

- Exhale through your lips as you crunch up and forward pushing the cables forward and down while extending your legs outwards

- Breathe in through your nose as you lay down and back keeping your head lifted while bringing yourt legs back to table top

Important Notes:

- Do not tuck your chin into your chest

Anatomy of the Xformer: (link)

Spring Load:

- 2 to 3 white springs (standard)

- 1 gray or 1 black spring (challenging)

- Extra Challenge: cross your cables to make it heavier

Reverse Angel Setup:

- Starting by sitting on the back of the carriage facing the back, pick up both black cables located on the side back of the carriage and sit back on the 2nd white line of the carriage

- Set both feet down onto the carriage to then lean back half way

- Lift both legs up to table top with your toes pointed forward with each hand by the outside of your knees

Reverse Angel Execution:

- Keeping your upper body half way back, exhale through your lips as you pull the cables outward as you extend your legs forward

- Breathe in through your nose as you bring both hands back to the outside of your knees while bending the knees in to their original table top position

Important Notes:

- Keep your core engage by tightening/flexing your abs, bringing your belly button to your spine, or knitting your ribs together

- Do not tuck your chin into your chest

- Look up and diagonal to keep your neck in line with your spine

Anatomy of the Xformer: (link)

Spring Load:

- 3 white springs (standard)

- 4 to 5 white spring (challenging)

- 1 gray or 1 black spring (more challenging)

Knee-Strap Crunch Setup:

- Starting by sitting at the back of the carriage facing the back, place each long black strap through each leg up to your thigh above your knees

- Then, lay down on the carriage bringing your legs up and out with your toes pointed diagonally up

Knee-Strap Crunch Execution:

- Exhale through your lips as you crunch up and forward lifting from your chest as you bring your knees in towards your chest

- Breathe in through your nose as you lower back and release your legs forward pointing your toes outward

Important Notes:

- Do not tuck your chin into your chest

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Puppy Dog Crunch Setup:

- Starting at the back of the Xformer facing the front, tuck your knees against the back platform strap and your elbows in front of the back carriage strap setting your forearms down (palms down)

- Allow the carriage to take your arms and body forward into a modified plank position

- Pull your butt and hips back keeping them above your knees the whole exercise

- Lengthen your upper body and arms forward and hold

Puppy Dog Crunch Execution:

- Keeping your butt and hips above your ankle, exhale through your lips as you lift your belly button up, round your spine like a rainbow, and crunch in using your abs (using your forearms if necessary)

- Breathe in through your nose as you allow the carriage to take your arms and body forward into a modified plank position

Important Notes:

- Keep your butt and hips above your knee for the entire exercise

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Kneeling Crunch Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in and tuck your knees against the back platform strap

- Tuck your elbows in front of the back carriage strap with your forearms down (palms up or down)

- Allow the carriage to take your body and arms forward holding a modified plank position on your knees

Super Kneeling Crunch Execution:

- Exhale through your lips as you round your shoulders, lift your belly button, overexaggerate your spine into an angry cat or rainbow, and crunch inwards to your knees (Never touching the carriage platform together)

- Breathe in through your nose as you allow the carriage to take your upper body and arms forward to the starting position

Important Notes:

- Try not to use your forearms to crunch inwards

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Seated Crunch Setup:

- Starting seated at the back of the carriage facing the back, bring the carriage forward to back platform to tuck your feet under the back platform strap

- Place your hands/fingers on the side of your temples and lean back half way with your knees bent in half way towards your body

Seated Crunch Execution:

- Breathe in through your nose as you begin lowering your upper body back while extending your legs

- Exhale through your lips as you crunch forward by lifting your upper body forward half way up (lifting from your chest) while bending both knees inward towards your body

Important Notes:

- Do not tuck your chin into your chest or strain your neck to crunch upwards

- Keep your gave up and diagonal to keep your neck in line with your spine

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Seated Crunch Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in and tuck your feet under the back carriage strap

- Place your hands/fingers on the side of your temples and lean back half way with your knees bent in half way towards your body

Seated Crunch Execution:

- Breathe in through your nose as you begin lowering your upper body back while extending your legs forward

- Exhale through your lips as you crunch forward by lifting your upper body forward half way up (lifting from your chest) while bending both knees inward towards your body

Important Notes:

- Do not tuck your chin into your chest or strain your neck to crunch upwards

- Keep your gave up and diagonal to keep your neck in line with your spine

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Boomerang Setup:

- Starting by sitting at the back platform facing the front, pull the carriage in and tuck both of your feet under the back carriage strap

- Bring your hands up to the black handlebars holding your body weight up with your feet still under the back carriage strap (slight bend in your elbows)

Super Boomerang Execution:

- Exhale through your lips as you pull and lift your hips backwards

- Then, breathe in through your nose as you lower your hips back to the starting position

Important Notes:

- Keep a soft bend in your elbows

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Hamstring Curl Setup:

- Starting by sitting at the back platform facing the front, pull the carriage in and tuck your heels against the front the back carriage strap keeping your feet flat down

- Scoot forward and down to set your head and shoulders onto the back platform holding each black handlebar with each hand

- Lift your hips up to a bridge position

Super Hamstring Curl Execution:

- Keeping your hips raised in bridge position, breathe in through your nose extend your legs forward while keeping your feet down onto the carriage

- Keeping your hips raised in bridge position, exhale through your lips as you push down your heels against the back carriage strap and use your hamstrings to pull the carriage into the starting position

Important Notes:

- Keep a soft bend in your elbows

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Super Seal Setup:

- Starting at the back of the Xformer facing the front, placing your toes on the back platform and your forearms down on the carriage

- Push the carriage forward getting into a push-up position

- Slightly lift your hips to table top and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Super Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Super Seal Setup:

- Starting at the back of the Xformer facing the front, tuck your knees against the back platform and your forearms down on the carriage

- Push the carriage forward getting into a modified plank position

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Super Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Super Reverse Seal Setup:

- Starting at the back of the Xformer facing the back, tuck your knees against the back carriage strap and come down onto your forearms on the back platform

- Allow the carriage to move back by dropping your hips getting into a modified plank position

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Super Reverse Seal Execution:

- Exhale through your lips as you push through both your palms down onto the back platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the back platform

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the LEFT leg)

Super Reverse Single Leg Panther Setup:

- Starting at the back of the Xformer facing the back, hold the sides of the back platform with your thumbs on top and fingers underneath

- Then, place your toes behind the back carriage strap with your legs and feet together

- Send the carriage back getting into a push-up position and bring your right knee under your stomach

- Slightly lift your hips to table top and slightly bend your elbows

Super Reverse Single Leg Panther Execution:

- Exhale through your lips as you start to slowly bend your left knee forward until it’s under your hip while bringing your right leg back and straight to bring the carriage inwards towards the back platform

- Breathe in through your nose as you straighten the left leg while bringing the right knee forward under your stomach

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (supportive)

(The below is if the target leg was the RIGHT leg)

Single Leg Panther Setup:

- Hold the sides of the front platform with your thumbs on top and fingers underneath

- Then, place your toes on the first white line of the carriage with your legs and feet together

- Push the carriage out into a push-up position and bring your left knee forward underneath your stomach to hold

- Lift your hips to table top and slightly bend your elbows

Single Leg Panther Execution:

- Exhale through your lips as you start to bend your right knee forward until it's underneath your hip while bringing your left leg back and straight to bring the carriage inwards towards the platform

- Breathe in through your nose as you straighten the right leg and bring the left knee underneath your the stomach

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Panther Setup:

- Starting at the back of the Xformer facing the front, hold the sides of the carriage with your thumbs on top and fingers underneath

- Then, place your toes on the back platform with your legs and feet together

- Send the carriage forward getting into a push-up position

- Slightly lift your hips to table top and slightly bend your elbows

Super Panther Execution:

- Exhale through your lips as you start to slowly bend your knees until they’re under your hips bringing the carriage back towards the back platform

- Breathe in through your nose as you straighten the legs until you are back into a push-up position

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Modification: turn the black handle bars all the way around to face the front, which will decrease the weight of the springs because you are closer to where they originate

Super Reverse Hi Panther Setup:

- Starting at the back of the Xformer facing the back, hold the black handlebars with your thumbs on top and fingers underneath

- Then, place your toes behind the back carriage strap with your legs and feet together

- Lift your hips to bring your back into table top position and bend your knees until they’re under your hips

- Have a slight bend in your elbows

Super Reverse Hi Panther Execution:

- Breathe in through your nose as you slowly allow the carriage to move back lengthening your legs, but not so far back your you lose your table top position / hips drop lower than shoulders

- Exhale through your lips as you start to slowly bend your knees under your hips

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your back in table top position

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Reverse Panther Setup:

- Starting at the back of the Xformer facing the back, hold the sides of the back platform with your thumbs on top and fingers underneath

- Then, place your toes behind the back carriage strap with your legs and feet together

- Send the carriage back getting into a push-up position

- Slightly lift your hips to table top and slightly bend your elbows

Super Reverse Panther Execution:

- Exhale through your lips as you start to slowly bend your knees under your hips

- Breathe in through your nose as you straighten the legs until you are back into a push-up position

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Super Reverse Flying Seal Setup:

- Starting at the back of the Xformer facing the back, place your toes behind the back carriage strap and come down onto your forearms on the back platform

- Allow the carriage to move back getting into a push-up position

- Slightly lift your hips to table top and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Super Reverse Flying Seal Execution:

- Exhale through your lips as you push through both your palms down onto the back platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the back platform

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

Anatomy of the Xformer: (link)

Xformer Anatomy

Front Platform

- Front Platform Strap

- Towel Rack

- Bungee

- Black Handlebars / "Dog Ears"

Carriage

- Front Carriage Strap

- 1st White Line / Stitching (behind the Front Carriage Strap where we tend to place our knees and toes)

- 2nd White Line / Stitching (middle of the carriage)

- Back Carriage Strap

- "Dimples" (holes to insert shoulder blocks)

- Eyelets (pockets at the back of the carriage)

- Black Cables (located on the side back of the carriage)

Back Platform

- Back Platform Strap

- Blue Cables

- Black Handlebars / "Dog Ears"

Well (the area underneath the carriage)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Flying Ab Wheel Setup:

- Starting at the back facing the front, pull the carriage in and place your toes on the back platform

- Then, hold onto the side of the carriage cutouts (thumbs on top and four fingers on the side and underneath)

- Push the carriage forward into a push-up position ensuring you have a slight bend in your elbows.

- Slightly lift your hips and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

Super Flying Ab Wheel Execution:

- Breathe in through your nose as hinge from your shoulders letting the carriage move forward as far out as you can go

- Exhale through your lips as you press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

(The below is if the target oblique was the LEFT oblique)

Super Reverse Flying Twisted Saw Setup:

- Starting at the back of the Xformer facing the back, pull the carriage in, place your left foot over your right onto the carriage with your toes facing the left of the studio, and tuck your elbows in front of the back platform strap with your palms up

- Allow the carriage to move outwards and hold in a plank position with your legs twisted and feet in line

- Slightly lift your hips and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Reverse Flying Twisted Saw Execution:

- Breathe in through your nose as you lengthen your arms allowing the carriage to move back

- Exhale through your lips as you slowly bend your elbows against the back platform strap to bring the carriage forward until your shoulders are over your elbows

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage forward

- Do not bring your shoulders in past your wrist or you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Ab Wheel Setup:

- Starting at the back facing the front, pull the carriage in and tuck your knees against the back platform strap (shins down)

- Then, hold onto the side of the carriage cutouts (thumbs on top and four fingers on the side and underneath)

- Push the carriage forward into a modified push-up position ensuring that your shoulders, hips, and knees are in line diagonally. Have a slight bend in your elbows and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

Super Ab Wheel Execution:

- Breathe in through your nose as hinge from your shoulders letting the carriage move forward as far out as you can go

- Exhale through your lips as you press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

- Do not raise your hips as you hinge from your shoulders bringing the carriage back in

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(This is targeting both obliques. If you want to target the left oblique, your knees will be turned out to the right. If you want to target the right oblique, your knees will be turned out to the left)

Reverse Dancing Panther Setup:

- Start at the back of the Xformer facing the front with your hands holding the side of the carriage (thumbs on top and four fingers on the side and underneath)

- Position your toes on the back platform with your legs and feet together and push the carriage forward getting into a push-up position

- Have a slight bend in your elbows, slightly lift your hips to table top, and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Reverse Dancing Panther Execution:

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the right

- Breathe in through your nose as you straighten your legs to push the carriage forward straightening out your knees (never allowing the hips to drop lower than the shoulders)

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the left

- Breathe in through your nose as you straighten your legs to push the carriage forward straightening out your knees (never allowing the hips to drop lower than the shoulders)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(This is targeting both obliques. If you want to target the left oblique, your knees will be turned out to the right. If you want to target the right oblique, your knees will be turned out to the left)

Reverse Dancing Panther Setup:

- Start at the back of the Xformer facing the back with your hands holding the side of the back platform (thumbs on top and four fingers on the side and underneath)

- Position your toes on the carriage behind the back carriage strap with your legs and feet together and push the carriage back getting into a push-up position

- Have a slight bend in your elbows, slightly lift your hips to table top, and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Reverse Dancing Panther Execution:

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the right

- Breathe in through your nose as you straighten your legs to push the carriage back straightening out your knees (never allowing the hips to drop lower than the shoulders)

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the left

- Breathe in through your nose as you straighten your legs to push the carriage back straightening out your knees (never allowing the hips to drop lower than the shoulders)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

(The below is if the target oblique was the RIGHT oblique)

Saw Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in, place your right foot over your left with your toes facing the left of the studio, and tuck your elbows in front of the back carriage strap with your palms down or up

- Allow the carriage to move outwards and hold in a plank position with your legs twisted feet in line

- Slightly lift your hips and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Saw Execution:

- Breathe in through your nose as your forearms and hands lengthen forward

- Exhale through your lips as you slowly bend your elbows against the back carriage strap to bring the carriage in until your shoulders are over your elbows

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage forward

- Do not bring your elbows in past your shoulders or you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

(The below is if the target oblique was the LEFT oblique)

Saw Setup:

- Starting at the back of the Xformer facing the back, pull the carriage in, tuck your knees against the back carriage strap, and tuck your elbows in front of the back platform strap with your palms up

- Swing and stack your legs off the left side of the carriage with your feet dangling off the edge

- Allow the carriage to move back and hold in a modified plank position on your knees with your feet off the left side of the back carriage

- Slightly lift your hips and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Saw Execution:

- Breathe in through your nose as you lengthen your arms allowing the carriage to move back

- Exhale through your lips as you slowly bend your elbows against the back platform strap to bring the carriage forward until your shoulders are over your elbows

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage forward

- Do not bring your shoulders in past your wrist or you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white spring (modification)

Saw Setup:

- Go down onto your forearms on the front platform with your knees and legs together on the first white line of the carriage (shins down)

- Push the carriage back by dropping your hips getting into a modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Saw Execution:

- Breathe in through your nose as you push the carriage back hinging from your shoulders lengthening your arms

- Exhale through your lips as you slowly bend your elbows to bring the carriage forward until your shoulders are over your elbows

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage back

- Do not touch the carriage and platform together

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

(The below is if the target oblique was the RIGHT oblique)

Saw Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in, tuck your knees against the back platform strap, and tuck your elbows in front of the back carriage strap with your palms down or up

- Swing and stack your legs off the right side of the back platform with your feet dangling off the edge

- Allow the carriage to move outwards and hold in a modified plank position on your knees with your feet off the right side of the back platform

- Slightly lift your hips and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Saw Execution:

- Breathe in through your nose as your forearms and hands lengthen forward

- Exhale through your lips as you slowly bend your elbows against the back carriage strap to bring the carriage in until your shoulders are over your elbows

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage forward

- Do not bring your elbows in past your shoulders or you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target oblique was the RIGHT oblique)

Super Nighthawk Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in

- Stack your knees on the back platform with your feet hanging off the right side and face the left of the studio with your right forearm down in front of the back carriage strap (left hand up towards the ceiling)

- Allow the carriage to move out getting into a side plank position looking up at your left hand

Super Nighthawk Execution:

- Exhale through your lips as you bring your left hand underneath your right oblique while lifting your right oblique bringing the carriage in

- Breathe in through your nose as you withdraw your arms from underneath your right oblique bringing it back up to face the ceiling, lowering your right oblique, and letting the carriage back out.

Important Notes:

- If you need a little help, push the bottom knee down and in as you lift your right oblique

- Keep your whole forearm down on the carriage never dumping weight into your elbow

- Follow your hand that lowers under your right oblique with your eyes and your head

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target oblique was the RIGHT oblique)

Nighthawk Setup:

- Starting at the back platformer facing the right of the studio, set your right forearm down on the back platform, your left hand up towards the ceiling, knees stacked on the carriage against the back carriage strap with your feet hanging off the side

- Allow the carriage to move out getting into a side plank position looking up at your left hand

Nighthawk Execution:

- Exhale through your lips as you bring your left hand underneath your right oblique while lifting your right oblique bringing the carriage in

- Breathe in through your nose as you withdraw your arm from underneath your right oblique bringing it back up to face the ceiling, lowering your right oblique, and letting the carriage back out.

Important Notes:

- If you need a little help, push the bottom knee down and in as you lift your right oblique

- Keep your whole forearm down on the platform never dumping weight into your elbow

- Follow your hand that lowers under your right oblique with your eyes and your head

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target leg was the RIGHT leg)

Squatting Inner Thighs Setup:

- Standing on top of the back platform facing the right of the studio, pick up the blue cable located under the black handlebar to hold it with two hands

- Pull the carriage in with the blue cable and place your left foot on the outside left of the back carriage strap and the right foot on the outside right of the back platform strap

- Have a soft bend in your knees and lower your hands and arms in front of you to allow the carriage to go outwards to the left and hold

Squatting Inner Thighs Execution:

- Exhale through your lips as you press your heels down and squeeze your inner thighs to bring the carriage in towards the front platform (using the blue cables to help move the carriage if needed)

- Breathe in through your nose as you lower your hands and arms in front of you to allow the carriage to go outwards to the left and hold

Important Notes:

- Do not go out so far that you cannot come back in

- Keep your hips and shoulders squared, gaze forward

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the RIGHT leg)

Super Squat Setup:

- Starting by standing at the back platform facing the right of the studio, pick up the blue cable underneath the black handlebar in front of you holding it with both hands to pull the carriage in

- Set your left foot onto the carriage to the left of the back carriage strap and your right foot to the right of the back platform chase

- Bring your hands and arms down holding the blue cable with both hands to allow the carriage to move out shoulder width apart

-

Super Squat Execution:

- With a soft bend in your knees, exhale through your lips as you continuously push your heels down as you squeeze your inner thighs to bring the carriage in towards the back platform (pulling the blue cable up to assist the movement)

- Breathe in through your nose as you bring your hands and arms down to allow the carriage to move out shoulder width apart

Important Notes:

- Do not lock out your knees

- Do not go out so far that you have trouble coming back in

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target leg was the LEFT leg)

Squatting Inner Thighs Setup:

- Standing on top of the Xformer facing the right of the studio, place your left foot under the front platform strap and right foot under the front carriage strap (slightly turning out your toes)

- Sit down and back hinging from your hips forward getting into a squat position

- Place your fingertips on the handlebar in front of you if you need support.

Squatting Inner Thighs Execution:

- Breathe in through your nose as you start to separate the knees apart evenly as far as you can moving the carriage outwards

- Exhale through your lips as you press your heels down and squeeze your inner thighs to bring the carriage in towards the front platform

Important Notes:

- Do not go out so far that you cannot come back in

- Keep your hips and shoulders squared

- Use airplane hands or goal post hands to help you stay stable if needed

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Skating Setup:

- Standing on top of the Xformer facing the right of the studio, place your left foot under the front platform strap and right foot under the front carriage strap (slightly turning out your toes)

- Squat down, push the carriage out 95% with your right foot against the front carriage strap

- Place your fingertips on the handlebar in front of you if you need support

Skating Execution:

- Breathe in through your nose as you begin to bend your right knee moving the carriage in towards the front platform about 80-85% to keep tension

- Exhale through your lips as you push the carriage out with your right foot against the front carriage strap 95% to not lock out your knees

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- If you use the black handlebar for support, use your fingers to avoid hunching over too low

- Do not lock out your joints because you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Side Kick Setup:

- Standing in the front of the Xformer facing the right of the studio, place your right heel up against the front of the carriage with your toes point up and diagonal, hold the curvature of the black handle bar with your right hand, and the towel rack with your left hand getting low into a squat in the left leg

- Square your shoulders and hips and then push the carriage out 95% to not lock out your knees

Side Kick Execution:

- Breathe in through your nose as you begin to bend your right knee bringing the carriage in towards the front platform (stopping 95% inwards)

- Exhale through your lips as you push the carriage out using your heel against the front of the carriage

Important Notes:

- Try and maintain a low isometric squat in the left leg

- Do not lock out your knees on your push

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the LEFT leg)

Back Lunge Setup:

- Starting by standing on the left side of the Xformer at the back facing the back, turn the black handlebar in front of you up and to the left

- Move forward until your toes are right in front of the turned out handlebar

- Turn to your right, and with your right hand, pull the carriage in tucking your toes in back of the front carriage strap

- Lower yourself down into a lunge holding the carriage by the front carriage strap with your right toes (setting your fingers on the handlebars if you need support)

- Make sure your left knee is directly about the left ankle

Back Lunge Execution:

- Exhale through your lips as you begin to press your heel down into the floor to come up 95% so that you do not lock out your knees

- Breathe in through your nose as you lower into the starting lunge position

Important Notes:

- Sit down and back when lunging downwards to keep the knees stacked over your ankle

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the RIGHT leg)

Super Lunge Setup:

- Starting by standing at the back platform facing the front, pick up both blue cables located underneath the black handlebars

- Make sure the blue cables are on the outside of the black handlebars and pull the carriage in with a bicep curl

- Set your right foot onto the carriage and drag your heel back against the back carriage strap

- Move down and forward with the carriage holding a lunge with your hands by your sides and back

Super Lunge Execution:

- Exhale through your lips as you continuously push your heels down as you drag the carriage in towards the back platform (using the blue cables to bicep curl to assist your upwards if needed)

- Breathe in through your nose as you move down and forward with the carriage holding a lunge with your hands by your sides and back

Important Notes:

- To get lower in the lunge position you can hold the blue straps with your pointing finger and/or place your non-target leg’s toes down further back on the back platform

- Do not just drag your heel back with a bicep curl. Ensure you continuously push down as your draw back with the heel

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target leg was the LEFT leg)

Kneeling Inner Thighs Setup:

- Kneeling on top of the Xformer facing the right of the studio, place your left knee on the front platform and right knee on the carriage

- Push the carriage out shoulder width part and hold

Kneeling Inner Thighs Execution:

- Breathe in through your nose as you start to separate the knees apart evenly as far as you can moving the carriage outwards

- Exhale through your lips as you squeeze your inner thighs to bring the carriage in towards the front platform

Important Notes:

- Do not go out so far that you cannot come back in

- Keep your hips and shoulders squared

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

(The below is if the target leg was the LEFT leg)

Squatting Inner Thighs Setup:

- Standing on top of the Xformer facing the right of the studio, place your left foot on the front platform and right foot on the carriage

- Have a soft bend in your knees and push the carriage out shoulder width part and hold

Squatting Inner Thighs Execution:

- Breathe in through your nose as you start to separate the legs and knees apart evenly as far as you can moving the carriage outwards

- Exhale through your lips as you press your heels down and squeeze your inner thighs to bring the carriage in towards the front platform

Important Notes:

- Do not go out so far that you cannot come back in

- Keep your hips and shoulders squared

- Use airplane hands or goal post hands to help you stay stable if needed

Anatomy of the Xformer: (link)

Spring Load:

- 0 white spring (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Modification: Come up onto each hand one at a time and go down onto each forearms one at a time

Reverse Seal Setup:

- Starting at the front of the Xformer facing the back, place your knees on the front platform and your forearms down on the carriage

- Push the carriage forward getting into a modified plank position

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Reverse Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Reverse Flying Seal Setup:

- Starting at the front of the Xformer facing the back, place your toes on the front platform and your forearms down on the carriage

- Push the carriage forward getting into a push-up position

- Slightly lift up your hips to table top and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Reverse Flying Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

- If you have sensitive wrists, try 2 white springs to modify

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Reverse Saw Setup:

- Start at the front of the Xformer facing the back with your knees behind the front platform strap and your forearms down on the carriage

- Move the carriage forward getting into the modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Reverse Saw Execution:

- Exhale through your lips as you put the carriage forward extending your arms and fingertips

- Breathe in through your nose as you bend your elbows to bring the carriage back until your shoulders are under your shoulders

Reverse Flying Saw Setup:

- Start at the front of the Xformer facing the back with your toes on the front platform and your forearms down on the carriage

- Move the carriage forward getting into a plank or push-up position

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Reverse Flying Saw Execution:

- Exhale through your lips as you put the carriage forward extending your arms and fingertips

- Breathe in through your nose as you bend your elbows to bring the carriage back until your shoulders are under your shoulders

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage back

- Do not touch the carriage and platform together

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Standing Outer Thigh Setup:

- With your left foot underneath the platform strap and your right foot underneath the carriage strap, slightly turn your toes outward with a slight bend in your knees and push the carriage out shoulder width apart to hold

Standing Outer Thigh Execution:

- Exhale through your lips as you begin pushing the carriage out with your left and right foot at the same time against the front platform and carriage strap like your attempting a split

- You'll hinge from your hips forward as you push the carriage outwards

- Breathe in through your nose as you bring the carriage in towards the front platform hinging upwards from the hip

Important Notes:

- Do not bring the carriage in so close to the front platform that you lose tension

- Using airplane hands may help you go out further and lower

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Laying Leg Press Setup:

- On the carriage facing towards the front of the Xformer, turn the right black handlebar up and out to the right

- Lay close to the edge on the carriage on your right side and scoot your butt down to the front of the carriage

- Set your head on your bent right arm, hold the edge of the carriage with your left hand, and place your heel on the curvature of the black handlebar you turned out with your feet in line with the handlebar

- Your bottom right leg is straight and stays hovered above the carriage and front platform as you execute the move

Laying Leg Press Execution:

- Exhale through your lips as you begin pushing the carriage out with your left heel against the black handlebars. Only push out 95% so that you do not lock out your knee and lose tension

- Breathe in through your nose as you bend your left knee to bring the carriage in towards the front platform until your left knee is in line with your hip

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Skater Setup:

- With your left foot underneath the platform strap and your right foot underneath the carriage strap, slightly turn your toes outward and push the carriage out shoulder width apart

- Slightly hinge forward and squat down and back to hold a squat position

Skater Execution:

- Exhale through your lips as you begin pushing through both your left and right foot against both the platform and carriage strap like you're attempting to perform a split.

- Breathe in through your nose as you begin to bend both knees inward towards your shoulders

Important Notes:

- Do not bring the carriage in too close to the platform or you will lose tension

- Keep your shoulders and hips squared

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Donkey Kick Setup:

- Kneeling on the carriage facing the back of the Xformer, turn the handlebar to your left up and outwards left

- Keeping your right knee on the carriage, place your left heel on the curvature of the black handle bar aligning the rest of your foot with the handlebar outwards

- Grab the carriage handlebars in line with your shoulders

Donkey Kick Execution:

- Exhale through your lips as you press your left heel against the handlebar to push the carriage forward 95% so that you do not lock out your knee and lose tension

- Breathe in through your nose as you bend your left knee until it aligns with your left hip to bring the carriage back

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Do not push the carriage out with your arms

- Do not dig your planted knee down and forward on the carriage

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Flying Donkey Kick Setup:

- Kneeling on the carriage facing the back of the Xformer, turn the handlebar to your left up and outwards left

- Keeping your right knee on the carriage, place your left heel on the curvature of the black handle bar aligning the rest of your foot with the handlebar outwards

- Grab the carriage handlebars in line with your shoulders

- Lift up onto your right toes and hover the right knee above the carriage

Flying Donkey Kick Execution:

- Exhale through your lips as you press your left heel against the handlebar to push the carriage forward 95% so that you do not lock out your knee and lose tension

- Breathe in through your nose as you bend your left knee until it aligns with your left hip to bring the carriage back

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Do not push the carriage out with your arms

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Praying Mantis Setup:

- Kneeling on the carriage, your right knee should be on the second white line of the carriage and your left knee should be on the first white line of the carriage

- The the handlebar to your left up and towards the direction you're facing

- place your heel on the handlebar you turned out with you toes facing diagonally upwards

- Then, grab the front carriage strap with your left hand and place your right palm down on the carriage right before the second carriage strap / hold the back carriage strap with your right hand

Praying Mantis Execution:

- Exhale through your lips as you begin to push your left heel against the black handle bar keeping your hips and shoulders square the whole time (pushing out 95% so that you do not lock out your knees)

- Then, inhale through your nose as begin to bend the left knee to allow the carriage to move inwards towards the front platform (do not go all the way because you will lose tension)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders square never learning into one side.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (supportive)

(The below is if the target leg was the RIGHT leg)

Reverse Single Leg Panther Setup:

- Starting at the front of the Xformer, hold the side of the carriage where there are cut outs with your thumb on top and four fingers underneath.

- Then, place your toes on the front platform with your legs and feet together

- Push the carriage out into a push-up position and bring your left knee forward underneath your stomach to hold

- Lift your hips to table top and slightly bend your elbows

Reverse Single Leg Panther Execution:

- Breathe in through your nose as you start to bend your right knee until it's underneath your hip while bringing your left leg back and straight to bring the carriage inwards towards the platform

- Exhale through your lips as you straighten the right leg and bring the left knee underneath your the stomach

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Hi Panther Setup:

- Starting with your hands holding the side of the carriage (thumbs on top and four fingers on the side and underneath), position your toes on the front platform with your legs and feet together and push the carriage out into a push-up position

- Starting in a push-up position, have a slight bend in your elbows, slightly lift your hips to table top, and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Hi Panther Execution:

- Breathe in through your nose as you begin to bend your knees under your hips (keeping your hips in line with your shoulders)

- Exhale through your lips as you straighten your legs to push the carriage forward (never allowing the hips to drop lower than the shoulders)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Ab Wheel Setup:

- Starting with your hands holding the side of the carriage cut out (thumbs on top and four fingers on the side and underneath), position your toes on the front platform with your legs and feet together

- Push the carriage forward into a push-up position ensuring that your shoulders are over your wrists. Have a slight bend in your elbows.

Ab Wheel Execution:

- Exhale as you begin pushing the carriage forward hinging from your shoulders

- Breathe in through your nose as press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Ab Wheel Setup:

- Starting with your hands holding the side of the carriage cut out (thumbs on top and four fingers on the side and underneath), position your knees on the front platform with your legs and feet together (shins down)

- Push the carriage forward into a modified push-up position ensuring that your shoulders, hips, and knees are in line diagonally. Have a slight bend in your elbows.

Ab Wheel Execution:

- Exhale as you begin pushing the carriage forward hinging from your shoulders

- Breathe in through your nose as press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

- Do not raise your hips as you hinge from your shoulders bringing the carriage back in

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the RIGHT leg)

Super Kneeling Inner Thighs Setup:

- Starting at the back of the Xformer in the well pull the carriage in with your left hand

- Tuck your right knee on the outside of the back platform strap and your left knee on the outside of the back carriage strap

- Squeeze your inner thighs to bring your legs together keeping the carriage an inch away from the back platform as the starting point

Super Kneeling Inner Thighs Execution:

- Breathe in through your nose as you allow the knees to separate and the carriage move outwards

- Exhale through your lips as you squeeze your inner thighs to bring your legs together without touching the carriage and back platform together

Important Notes:

- Do not tuck your chin into your chest. Look forward.

- You can lift and turn the black handle bar out to the right as support with your fingers

- Do not go out so far that it's difficult to bring the carriage back in

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Reverse Kneeling Crunch Setup:

- Starting at the back of the Xformer, tuck your knees against the back carriage strap and your elbows in front of the back platform strap (palms up)

- Drop your knees back to lower your hips getting into a modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your abs, knitting your ribs together, or bringing your belly button to your spine

Super Reverse Kneeling Crunch Execution:

- Exhale through your lips as you begin to round your shoulders, lift you belly button, crunching forward with your abdominal muscles (not your knees) never touching the carriage and platform together

- Breathe in through your nose as you release your knees and legs back into the modified plank position on your knees

Important Notes:

- Do not touch the carriage and platform together or you'll lose tension

- Think about a fire burning underneath your stomach as you lift from your belly button

- Keep your shoulders above your elbows the whole time

- Tuck your chin into your chest looking at your knees as you crunch inwards and untuck your chin looking down at the back platform as you release your legs back

- Do not release your legs back so far or you'll end up arching your lower back

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenge)

Super Saw Setup:

- Start at the back of the Xformer and pull the carriage in

- Holding onto the carriage with one hand, tuck your knees against the back platform strap keeping your knees and legs together (shins down)

- Then, tuck your elbows in front and against the back carriage strap with your palms down or up

- Allow your body to move forward and down into a modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Saw Execution:

- Breathe in through your nose as you lengthen your arms forward moving the carriage forward

- Exhale through your lips as you bend your elbows against the back carriage strap to bring the carriage back until your elbows are underneath your shoulder

Super Flying Saw Setup:

- Start at the back of the Xformer and pull the carriage in

- Tuck your elbows in front and against the back carriage strap with your palms down or up

- Then get up onto your toes on the back platform holding a forearm plank position

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Flying Saw Execution:

- Breathe in through your nose as you lengthen your arms forward moving the carriage forward

- Exhale through your lips as you bend your elbows against the back carriage strap to bring the carriage back until your elbows are underneath your shoulder

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage back

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (Challenging)

Super Reverse Ab Wheel Setup:

- Starting at the back of the Xformer with your hands holding the side of the back platform (thumbs on top and four fingers on the side and underneath), tuck your knees knees against the back carriage strap with your legs and feet together (shins down)

- Drop your knees back to lower your hips (creating a diagonal line from your shoulders to your hips to your knees)

Super Reverse Ab Wheel Execution:

- Breathe in through your nose as you allow the carriage to move back / allow your shoulders to move behind the wrists hinging from your shoulders

- Exhale through your lips as you push your palms down onto the back platform to bring the carriage forward until your shoulders are over your wrists

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

- Do not raise your hips as you hinge from your shoulders to come forward. If you are unable to keep your hips from moving upwards, that may be because you are going out too far

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

Super Reverse Saw Setup:

- Start at the back of the Xformer tucking your knees against the back carriage strap and your elbows in front of the back platform strap.

- Drop your knees back and get into the modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Reverse Saw Execution:

- Breathe in through your nose as you allow the carriage to take you back lengthening your arms / allowing your shoulders to move back away from the back platform

- Exhale through your lips as you bend your elbows against the back platform strap until they're under your shoulders / allowing your shoulder to move towards the back platform until they're above your wrists

Super Reverse Flying Saw Setup:

- Start at the back of the Xformer setting your toes behind the back carriage strap and your elbows in front of the back platform strap.

- Get up onto your toes into a plank or push-up position

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Reverse Flying Saw Execution:

- Breathe in through your nose as you allow the carriage to take you back lengthening your arms / allowing your shoulders to move back away from the back platform

- Exhale through your lips as you bend your elbows against the back platform strap until they're under your shoulders / allowing your shoulder to move towards the back platform until they're above your wrists

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage back

- Do not touch the carriage and platform together

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Plank to Pike Setup:

- Start inside of the well facing the back and hold the sides of the back platform with your thumbs on top and fingers on the side and underneath.

- Place your feet on the carriage behind the back carriage strap getting into a push-up position

- Slightly raise your hips to table top position and engage your core by flexing or tightening your abs, knitting your ribs together, or bringing your belly button to your spine.

Plank to Pike Execution:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Plank to Pike Setup:

- Start at the back of the Xformer and pull the carriage in. Hold the side of the carriage where the cut outs are with your thumbs on top and four fingers on the sides underneath

- Place your toes on the back platform with your legs and feet together getting into a push-up position

- Slightly raise your hips to table top position and engage your core by flexing or tightening your abs, knitting your ribs together, or pulling your belly button to your spine.

Super Plank to Pike Execution:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(The below is if the target leg was the LEFT leg)

Super Single Leg Panther Setup:

- Starting at the back of the Xformer, pull the carriage in and hold the sides of the carriage where there is a cutout with your thumbs on top and four fingers on the side and underneath

- Place your toes on the back platform with your feet and legs together holding a push-up position

- Lift your hips to table top and slightly bend your elbows

- Bring your right knee forward underneath your stomach and hold

Super Single Leg Panther Execution:

- Exhale through your lips as you bend the left knee underneath your left hip while sending your right leg straight back leading with your toes. The carriage will move back with you as you execute.

- Breathe in through your nose straighten your left leg and bring your right knee forward underneath your stomach. The carriage will move forward with you as you execute.

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Plank to Pike Setup:

- Start by holding the side of the front platform with your thumbs on top and four fingers on the sides underneath

- Your toes are on the first white line of the moving carriage with your legs and feet together

- Have a slight bend in your elbows and hold a push-up position

Plank to Pike Execution:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists

Anatomy of the Xformer: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (medium)

- 1 black spring (heavy)

- 1 grey or black with 1 white (heavier)

(The below is if the target leg was the RIGHT leg)

Setup:

- The right leg is on the front platform with your foot underneath the platform strap

- The left foot is anchored against the front carriage strap or the front of the carriage

- Place your fingers or hands on each black handle bar and begin lowering your body into a lunge position

- Your right knee should be stacked right over the ankle at a 90 degree angle

- Your left leg should be straight with your toes down and heels raised

Execution:

- Breathe in through your nose as you begin bending the left knee until it's underneath the left hip

- Exhale through your lips as you use your left foot to push the carriage back about 95% so that you do not lock out your knees

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

- If you're unable to move slowly, that is an indication that the spring load may be to heavy

Anatomy of the Xformer Pilates machine: (link)

Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the RIGHT leg)

Praying Mantis MODIFICATION Setup:

- Standing to the right of the carriage beside the 2nd white line, lift the black handle bar in front of you up and out to the right.

- Place both your hands on the handlebar and then place your left heel into the closest eyelet/carriage pocket with your toes facing upwards and diagonal.

- Begin pushing the carriage back with your hands against the handlebars and your heel against the eyelet while sitting down and back into a low lunge.

- Your arms are straight against the handlebars, the left leg is straight holding the carriage back, and the right thigh is at a 90 degree angle. Make sure that your right knee is stacked over your right ankle. If your knee is past your ankle, take a step forward to adjust.

Praying Mantis Execution:

- Breathe in through your nose as you begin to bend your left knee until it's in line with your hip at a 90 degree angle

- Exhale through your lips as you push the carriage back using your heel in the eyelet keeping your arms straight against the black handlebar

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips and shoulders squared never learning into one side.

- Your arms remain straight with a slight bend in your elbow the whole time.

- Do not lock out your joints because you will lose tension

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white springs (standard)

- 2 white springs (supportive modification)

Setup:

- Start by standing on the front platform

- The target leg's foot will be on the carriage and the non-target leg's foot will be behind you on the platform

- With your hands on your hip, behind your back, or in prayer position, begin lowering your body into a lunge position

- Your target leg's knee should be stacked right over the ankle at a 90 degree angle

- Your non-target leg should be straight with your toes down and heels raised

Execution:

- Begin pressing down through your target leg’s heel until you come up 95% of the way so you don’t lock out your knees as you exhale through your lips

- Then, begin by lowering your body downwards until your target leg is at a 90 degree angle as your breathe in through your nose

Modification:

- You can use a stabilization bar or add a second white springs for support (a second white spring will aid in moving the carriage in faster, but remember to resist the speed of the carriage moving

Variation:

- Ski Jump: at your low lunge position, hinge forward with your arms at your sides and palms facing upwards. Then, begin pulsing your palms upwards and downwards

- Back Kick: at your low lunge position begin bending the non-target leg's knee forward until it's underneath your hip as you exhale through your lips. Then, begin straightening the non-target leg back as in you inhale through your nose

- Carriage Kick: at your low lunge position, begin pushing the carriage forward with your foot as you exhale. Then, slowly bring your carriage back until your knee is right above above your ankle as you inhale.

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

- Do not use your non-target leg's toes to move the carriage inward. All the weight should only be in the target leg on the platform

- You must continually press downwards with your heels until you at 95% of the way up to keep the leg working

- You can position your arms like goal posts to balance out the weight and keep you a little more stable

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Floor Plank to Pike Setup:

- Start by placing your hands on the floor in front of the Xformer

- Set your toes on the front edge of the carriage with your legs and feet together

- Have a slight bend in your elbows and hold a push-up position

Floor Plank to Pike Execution:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at the front platform as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at floor as you lower to keep your neck in line with your spine)

Towel Rack Plank to Pike Setup:

- Start by placing your hands on the towel rack located in front of the Xformer

- Set your toes on the first white line of the carriage with your legs and feet together

- Have a slight bend in your elbows and hold a push-up position

Towel Rack Plank to Pike Setup:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at the front platform as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at floor as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 black spring (standard)

- 2 white springs (modification)

Boomerang Setup:

- Place your hands on top of the black handlebars with your thumbs on top and four fingers underneath

- Position the middle of each foot on the front edge of the carriage with your legs and feet together

- Hold your body weight up with a slight bend in your elbows and allow the carriage to move outwards to the length of your legs

Boomerang Execution:

- Exhale through your lips as you begin to pull and lift your hips backwards

- Then, breathe in through your nose as you lower your hips back to the starting position

Anatomy of the Xformer: (link)

Spring Load:

- 0 white spring (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Seal Setup:

- Start by kneeling on the first white line of the carriage and place both hands on the edge of the front platform (in a modified push-up position)

Seal Execution:

- Breathe in through your nose as you begin to bend your elbows to lower your forearm down onto the front platform

- Then, exhale through your lips as you push through your palms down onto the front platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

Flying Seal Setup:

- Start by placing your toes on the second white line of the carriage with legs and feet together

- Place both hands on the edge of the front platform (in a push-up position)

Flying Seal Execution:

- Breathe in through your nose as you begin to bend your elbows to lower your forearm down onto the front platform

- Then, exhale through your lips as you push through your palms down onto the front platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

- If you have sensitive wrists, try 2 white springs to modify

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Panther Setup:

- Begin by holding the side of the front platform with your hands (thumbs on top and four fingers on the side underneath)

- Place your toes on the first white line of the carriage with your legs and feet together

- Have a slight bend in your elbow and lift your hips to table top to hold a push-up position

Panther Execution:

- Breathe in through your nose as you begin to bend your knees under your hips (keeping your hips in line with your shoulders)

- Exhale through your lips as you straighten your legs to push the carriage back

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Hi Panther Setup:

- Begin by holding the black handlebars with your thumbs on top and four fingers underneath

- Place your toes on the first white line of the carriage with your legs and feet together

- Have a slight bend in your elbow, position your shoulders a little behind your wrists , and lift your hips to table top position

Hi Panther Execution:

- Breathe in through your nose as you begin to bend your knees under your hips (keeping your hips in line with your shoulders)

- Exhale through your lips as you straighten your legs to push the carriage back (never allowing the hips to drop lower than the shoulders)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

- This exercise has a very short range of motion. You do not extend your legs all the way back because it will cause your hips to drop lower than your shoulders

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring (standard)

Carriage Crunch Setup:

- Sitting on the first white line of the carriage, tuck your feet underneath the platform strap

- Start with your hands to the side of your temples and knees bent

Carriage Crunch Execution:

- Breathe in through your nose as you begin to lower your back down to the carriage while straightening your legs to send the carriage back

- Exhale through your lips as you come up and forward with your chest while bending your knees to bring the carriage forward

Important Notes:

- Do not lift and strain your neck. Lift from you chest upwards.

- Other hand positions: hands crossed against the chest or arms up and diagonal like your reaching upwards

- If you have any back irritation, take a break and start again when you're ready

- Do not touch the carriage and platform together when coming forward

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Plank to Pike Setup:

- Start by going down to your forearms on the front platform

- Your toes are on the first white line of the moving carriage with your legs and feet together

- Holding a Forearm Plank, slightly lift up your hips and engage your core by flexing or tightening your abs, knitting your ribs together, or bringing your belly button to your spine

Plank to Pike Execution:

- Starting in a forearm plank position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Ab Wheel Setup:

- Starting with your hands holding the side of the front platform (thumbs on top and four fingers on the side and underneath), position your knees on the first white line of the carriage with your legs and feet together (shins down)

- Drop your knees back to lower your hips (creating a diagonal line from your shoulders to your hips to your knees)

Ab Wheel Execution:

- Breathe in through your nose as you begin to push the carriage back / allow your shoulders to move behind the wrists hinging from your shoulders

- Exhale through your lips as you push your palms down onto the front platform to bring the carriage forward until your shoulders are over your wrists

Flying Ab Wheel Setup:

- Starting with your hands holding the side of the front platform (thumbs on top and four fingers on the side and underneath), position your toes on the second white line of the carriage with your legs and feet together

- Lift your hips slightly upwards to table top and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

Flying Ab Wheel Execution:

- Breathe in through your nose as you begin to push the carriage back / allow your shoulders to move behind the wrists hinging from your shoulders

- Exhale through your lips as you push your palms down onto the front platform to bring the carriage forward until your shoulders are over your wrists

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

- Do not raise your hips as you hinge from your shoulders to come forward. If you are unable to keep your hips from moving upwards, that may be because you are going out too far

Anatomy of the Xformer: (link)

Spring Load:

- 1 white springs (light)

(The below is if the target leg was the RIGHT leg)

Floor Lunge Setup:

- Start by standing on the right side of the Xformer

- The right foot is on the floor and left foot is anchored in front of the back carriage strap

- With your hands on your hip, behind your back, or in prayer position, begin lowering your body into a lunge position

- Your right knee should be stacked right over the ankle at a 90 degree angle

- Your left leg should be straight with your toes down and heels raised

Floor Lunge Execution:

- Exhaling through your lips, begin pressing down through your right heel to come up 95% so you don’t lock out your knees

- Breathe in through your nose as you lower your body downwards until your right leg is at a 90 degree angle

Modification:

- You can turn the handle bar in front of you up and out to the side so that it’s right in front of you as support with your hands or fingertips

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

Anatomy of the Xformer: (link)

Spring Load:

- 0 white springs (challenging)

- 1 white springs (standard)

- 2 white springs (supportive modification)

(The below is if the target leg was the RIGHT leg)

Platform Lunge Setup:

- Start by standing on the front platform

- The right foot will stay on the front platform and the left foot will be behind you on the first white line of the carriage

- With your hands on your hip, behind your back, or in prayer position, begin lowering your body into a lunge position

- Your right knee should be stacked right over the ankle at a 90 degree angle

- Your left leg should be straight with your toes down and heels raised

Platform Lunge Execution:

- Breathe in through your nose as you begin lowering your body downwards until your right leg is at a 90 degree angle

- Exhaling through your lips, push through your right heel to come up 95% so you don’t lock out your knees

Modification:

- You can use a stabilization bar or add a second white springs for support (a second white spring will aid in moving the carriage in faster, but remember to resist the speed of the carriage moving

Variation:

- Ski Jump: at your low lunge position, hinge forward with your arms at your sides and palms facing upwards. Then, begin pulsing your palms upwards and downwards

- Back Kick: at your low lunge position, place your fingertips on each black handle bar and begin breathing in through your nose as you bend the left knee forward until it's underneath your left hip. Then, exhale through your lips as you begin straightening the left leg back

- Platform Kick: at your low lunge position, breathe in through your nose as you begin pushing the carriage back moving your right knee back and away from the platform. Then, exhale through your lips as you bring the carriage forward by slowly bringing your right knee back above your ankle.

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

- Do not use your left toes to move the carriage inward. All the weight should only be in the right leg on the platform

Anatomy of the Xformer: (link)

Spring Load:

- 1 white spring and 1 grey or black spring (this is to keep the carriage from moving)

(The below is if the target leg was the LEFT leg)

Bungee Kick Setup:

- Start by placing the bungee through your left foot bringing it close to the heel

- Then, crawl onto the carriage kneeling at the first white line

- Come down onto your forearms with your palms facing down and making sure that your hips and shoulders are squared

- Push down through your forearms to lift your face and chest away from the carriage

- Then, lift your left leg upwards until it's at a 90 degree angle (your thigh is parallel to the floor) with your foot flat like the floor or ceiling

Bungee Kick Execution:

- Exhale through your lips as you begin to lift your left foot upwards slowly as high as you can (as if you were stamping the ceiling with your foot) without shifting your hips and shoulders

- Then, breathe in through your nose as begin to lower your left leg slowly until your thigh is parallel to the floor at a 90 degree angle

Bungee Hamstring Curl Setup:

- In a Bungee Kick setup, lift your target leg's foot as high as you can and hold

Bungee Hamstring Curl Execution:

- Holding as high as you can so that there is tension, breathe in through your nose as you begin extending your leg outwards until the leg is straight

- Then, exhale through your lips as you bring your heel (the back of your foot) towards your butt (keeping the target leg as high as you can the entire time you're moving to keep tension)

Important Notes:

- Do not tuck your chin into your chest

- Do not arch your back by engaging your core (bringing your bellow button to your spin, tightening your stomach, flexing your abs, knitting your ribs together)

- Keep your hips and shoulders squared (not allowing weight to transfer to one side more than the other)

- Do not allow your thigh to go too low because you will lose tension

Anatomy of the Xformer: (link)