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)