Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Flying Ab Wheel Setup:

- Starting at the back facing the front, pull the carriage in and place your toes on the back platform

- Then, hold onto the side of the carriage cutouts (thumbs on top and four fingers on the side and underneath)

- Push the carriage forward into a push-up position ensuring you have a slight bend in your elbows.

- 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 (to protect your lower back)

Super Flying Ab Wheel Execution:

- Breathe in through your nose as hinge from your shoulders letting the carriage move forward as far out as you can go

- Exhale through your lips as you press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

Important Notes:

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

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

Anatomy of the Xformer: (link)