Spring Load:

- 1 white spring (standard)

- 2 white spring (challenging)

(The below is if the target oblique was the RIGHT oblique)

Saw Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in, place your right foot over your left with your toes facing the left of the studio, and tuck your elbows in front of the back carriage strap with your palms down or up

- Allow the carriage to move outwards and hold in a plank position with your legs twisted feet in line

- Slightly lift your hips 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 your forearms and hands lengthen forward

- Exhale through your lips as you slowly bend your elbows against the back carriage strap to bring the carriage in 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 forward

- Do not bring your elbows in past your shoulders or you will lose tension

Anatomy of the Xformer: (link)