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)