Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Hi Panther Setup:

- Begin by holding the black handlebars with your thumbs on top and four fingers underneath

- Place your toes on the first white line of the carriage with your legs and feet together

- Have a slight bend in your elbow, position your shoulders a little behind your wrists , and lift your hips to table top position

Hi Panther Execution:

- Breathe in through your nose as you begin to bend your knees under your hips (keeping your hips in line with your shoulders)

- Exhale through your lips as you straighten your legs to push the carriage back (never allowing the hips to drop lower than the shoulders)

Important Notes:

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

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

- This exercise has a very short range of motion. You do not extend your legs all the way back because it will cause your hips to drop lower than your shoulders

Anatomy of the Xformer: (link)