Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the LEFT leg)

Flying Donkey Kick Setup:

- Kneeling on the carriage facing the back of the Xformer, turn the handlebar to your left up and outwards left

- Keeping your right knee on the carriage, place your left heel on the curvature of the black handle bar aligning the rest of your foot with the handlebar outwards

- Grab the carriage handlebars in line with your shoulders

- Lift up onto your right toes and hover the right knee above the carriage

Flying Donkey Kick Execution:

- Exhale through your lips as you press your left heel against the handlebar to push the carriage forward 95% so that you do not lock out your knee and lose tension

- Breathe in through your nose as you bend your left knee until it aligns with your left hip to bring the carriage back

Important Notes:

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

- Keep your hips and shoulders squared never learning into one side.

- Do not push the carriage out with your arms

Anatomy of the Xformer: (link)