Spring Load:

- 2 to 3 white springs (standard)

- 1 gray or 1 black spring (challenging)

Straight Arm Crunch Setup:

- Starting by sitting on the first white line of the carriage, lay down and pick up both black cables located on the back sides of the carriage

- Hold the handles of the black cables and bring both your legs to table top with your feet facing forward

- Bring both hands up to face the ceiling

Straight Arm Crunch Execution:

- Exhale through your lips as you crunch up and forward pushing the cables forward and down while extending your legs outwards

- Breathe in through your nose as you lay down and back keeping your head lifted while bringing yourt legs back to table top

Important Notes:

- Do not tuck your chin into your chest

Anatomy of the Xformer: (link)