Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Plank to Pike Setup:

- Start by going down to your forearms on the front platform

- Your toes are on the first white line of the moving carriage with your legs and feet together

- Holding a Forearm Plank, slightly lift up your hips and engage your core by flexing or tightening your abs, knitting your ribs together, or bringing your belly button to your spine

Plank to Pike Execution:

- Starting in a forearm plank position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

Anatomy of the Xformer: (link)