Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

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

Back Lunge Setup:

- Starting by standing on the left side of the Xformer at the back facing the back, turn the black handlebar in front of you up and to the left

- Move forward until your toes are right in front of the turned out handlebar

- Turn to your right, and with your right hand, pull the carriage in tucking your toes in back of the front carriage strap

- Lower yourself down into a lunge holding the carriage by the front carriage strap with your right toes (setting your fingers on the handlebars if you need support)

- Make sure your left knee is directly about the left ankle

Back Lunge Execution:

- Exhale through your lips as you begin to press your heel down into the floor to come up 95% so that you do not lock out your knees

- Breathe in through your nose as you lower into the starting lunge position

Important Notes:

- Sit down and back when lunging downwards to keep the knees stacked over your ankle

Anatomy of the Xformer: (link)