Spring Load:

- 0 white springs (challenging)

- 1 white springs (standard)

- 2 white springs (supportive modification)

Setup:

- Start by standing on the front platform

- The target leg's foot will be on the carriage and the non-target leg's foot will be behind you on the platform

- With your hands on your hip, behind your back, or in prayer position, begin lowering your body into a lunge position

- Your target leg's knee should be stacked right over the ankle at a 90 degree angle

- Your non-target leg should be straight with your toes down and heels raised

Execution:

- Begin pressing down through your target leg’s heel until you come up 95% of the way so you don’t lock out your knees as you exhale through your lips

- Then, begin by lowering your body downwards until your target leg is at a 90 degree angle as your breathe in through your nose

Modification:

- You can use a stabilization bar or add a second white springs for support (a second white spring will aid in moving the carriage in faster, but remember to resist the speed of the carriage moving

Variation:

- Ski Jump: at your low lunge position, hinge forward with your arms at your sides and palms facing upwards. Then, begin pulsing your palms upwards and downwards

- Back Kick: at your low lunge position begin bending the non-target leg's knee forward until it's underneath your hip as you exhale through your lips. Then, begin straightening the non-target leg back as in you inhale through your nose

- Carriage Kick: at your low lunge position, begin pushing the carriage forward with your foot as you exhale. Then, slowly bring your carriage back until your knee is right above above your ankle as you inhale.

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

- Do not use your non-target leg's toes to move the carriage inward. All the weight should only be in the target leg on the platform

- You must continually press downwards with your heels until you at 95% of the way up to keep the leg working

- You can position your arms like goal posts to balance out the weight and keep you a little more stable

Anatomy of the Xformer: (link)