Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

(The below is if the target leg was the RIGHT leg)

Praying Mantis MODIFICATION Setup:

- Standing to the right of the carriage beside the 2nd white line, lift the black handle bar in front of you up and out to the right.

- Place both your hands on the handlebar and then place your left heel into the closest eyelet/carriage pocket with your toes facing upwards and diagonal.

- Begin pushing the carriage back with your hands against the handlebars and your heel against the eyelet while sitting down and back into a low lunge.

- Your arms are straight against the handlebars, the left leg is straight holding the carriage back, and the right thigh is at a 90 degree angle. Make sure that your right knee is stacked over your right ankle. If your knee is past your ankle, take a step forward to adjust.

Praying Mantis Execution:

- Breathe in through your nose as you begin to bend your left knee until it's in line with your hip at a 90 degree angle

- Exhale through your lips as you push the carriage back using your heel in the eyelet keeping your arms straight against the black handlebar

Important Notes:

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

- Keep your hips and shoulders squared never learning into one side.

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

- Do not lock out your joints because you will lose tension

Anatomy of the Xformer: (link)