Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

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

Single Leg Squat Setup:

- Starting at the back of the Xformer standing on the back platform facing the right of the studio, pick up the blue cable underneath the black handlebar to pull the carriage in

- Place your right foot on the back platform moved all the way forward and your left foot on the carriage moved all the way back

- Holding the blue cable with one or two hands, lower downwards sitting down and back with your right knee stacked over your right ankle and left leg straight

Single Leg Squat Execution:

- Exhale through your lips as you push through your right heel to come up 95% so that you do not lock out your knees (keeping your left leg straight)

- Breathe in through your nose as you lower downwards sitting down and back with your right knee stacked over your right ankle and left leg straight

Important Notes:

- Keep your knee behind your toes by sitting down and back like the black handlebar behind you is a chair

- Use your blue cable as support to help you up

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