Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

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

Super Seal Setup:

- Starting at the back of the Xformer facing the front, tuck your knees against the back platform and your forearms down on the carriage

- Push the carriage forward getting into a modified plank position

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

Super Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

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

Anatomy of the Xformer: (link)