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:
- 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)