Super Reverse Saw and Super Reverse Flying Saw

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

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)