It all begins with you!

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:

- 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 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 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)

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:

- 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:

- 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)

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:

- 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:

- 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:

- 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:

- 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)

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)

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:

- 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:

- 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:

- 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:

- 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:

- 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:

- 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:

- 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)

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 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 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)

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)

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)

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)

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 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)

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 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 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)

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 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)

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 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)

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)