Spring Load:

- 1 white spring (standard)

- 2 white spring (challenge)

Super Saw Setup:

- Start at the back of the Xformer and pull the carriage in

- Holding onto the carriage with one hand, tuck your knees against the back platform strap keeping your knees and legs together (shins down)

- Then, tuck your elbows in front and against the back carriage strap with your palms down or up

- Allow your body to move forward and down into a modified plank position on your knees

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Saw Execution:

- Breathe in through your nose as you lengthen your arms forward moving the carriage forward

- Exhale through your lips as you bend your elbows against the back carriage strap to bring the carriage back until your elbows are underneath your shoulder

Super Flying Saw Setup:

- Start at the back of the Xformer and pull the carriage in

- Tuck your elbows in front and against the back carriage strap with your palms down or up

- Then get up onto your toes on the back platform holding a forearm plank position

- Slightly lift your hips to table top position and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Super Flying Saw Execution:

- Breathe in through your nose as you lengthen your arms forward moving the carriage forward

- Exhale through your lips as you bend your elbows against the back carriage strap to bring the carriage back until your elbows are underneath your shoulder

Important Notes:

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

- Keep your hips slightly lifted and core engaged (flex or tighten your stomach, knit your ribs together, or bring your belly button to your spine)

- Do not allow your back to arch as you move the carriage back

Anatomy of the Xformer: (link)