Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Reverse Saw Setup:

- Start at the front of the Xformer facing the back with your knees behind the front platform strap and your forearms down on the carriage

- Move the carriage forward getting into the 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

Reverse Saw Execution:

- Exhale through your lips as you put the carriage forward extending your arms and fingertips

- Breathe in through your nose as you bend your elbows to bring the carriage back until your shoulders are under your shoulders

Reverse Flying Saw Setup:

- Start at the front of the Xformer facing the back with your toes on the front platform and your forearms down on the carriage

- Move the carriage forward getting into a plank or push-up 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

Reverse Flying Saw Execution:

- Exhale through your lips as you put the carriage forward extending your arms and fingertips

- Breathe in through your nose as you bend your elbows to bring the carriage back until your shoulders are under your shoulders

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

- Do not touch the carriage and platform together

Anatomy of the Xformer: (link)