Spring Load:

- 0 white spring (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Modification: Come up onto each hand one at a time and go down onto each forearm one at a time

Seal Setup:

- Start by kneeling on the first white line of the carriage and place both hands on the edge of the front platform (in a modified push-up position)

Seal Execution:

- Breathe in through your nose as you begin to bend your elbows to lower your forearm down onto the front platform

- Then, exhale through your lips as you push through your palms down onto the front platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

Flying Seal Setup:

- Start by placing your toes on the second white line of the carriage with legs and feet together

- Place both hands on the edge of the front platform (in a push-up position)

Flying Seal Execution:

- Breathe in through your nose as you begin to bend your elbows to lower your forearm down onto the front platform

- Then, exhale through your lips as you push through your palms down onto the front platform to bring your upper body up until your 95% upwards to prevent locking out your elbows.

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

- If you have sensitive wrists, try 2 white springs to modify

Anatomy of the Xformer: (link)