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)

Side Kick Setup:

- Standing in the front of the Xformer facing the right of the studio, place your right heel up against the front of the carriage with your toes point up and diagonal, hold the curvature of the black handle bar with your right hand, and the towel rack with your left hand getting low into a squat in the left leg

- Square your shoulders and hips and then push the carriage out 95% to not lock out your knees

Side Kick Execution:

- Breathe in through your nose as you begin to bend your right knee bringing the carriage in towards the front platform (stopping 95% inwards)

- Exhale through your lips as you push the carriage out using your heel against the front of the carriage

Important Notes:

- Try and maintain a low isometric squat in the left leg

- Do not lock out your knees on your push

Anatomy of the Xformer: (link)