It all begins with you!

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 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 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:

- 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 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 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 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)