Seal and Flying Seal
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)