Spring Load:

- 0 white springs (challenging)

- 1 white springs (standard)

- 2 white springs (supportive modification)

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

Platform Lunge Setup:

- Start by standing on the front platform

- The right foot will stay on the front platform and the left foot will be behind you on the first white line of the carriage

- With your hands on your hip, behind your back, or in prayer position, begin lowering your body into a lunge position

- Your right knee should be stacked right over the ankle at a 90 degree angle

- Your left leg should be straight with your toes down and heels raised

Platform Lunge Execution:

- Breathe in through your nose as you begin lowering your body downwards until your right leg is at a 90 degree angle

- Exhaling through your lips, push through your right heel to come up 95% so you don’t lock out your knees

Modification:

- You can use a stabilization bar or add a second white springs for support (a second white spring will aid in moving the carriage in faster, but remember to resist the speed of the carriage moving

Variation:

- Ski Jump: at your low lunge position, hinge forward with your arms at your sides and palms facing upwards. Then, begin pulsing your palms upwards and downwards

- Back Kick: at your low lunge position, place your fingertips on each black handle bar and begin breathing in through your nose as you bend the left knee forward until it's underneath your left hip. Then, exhale through your lips as you begin straightening the left leg back

- Platform Kick: at your low lunge position, breathe in through your nose as you begin pushing the carriage back moving your right knee back and away from the platform. Then, exhale through your lips as you bring the carriage forward by slowly bringing your right knee back above your ankle.

Important Notes:

- Keep your gaze forward

- Chest is tall and proud

- Do not use your left toes to move the carriage inward. All the weight should only be in the right leg on the platform

Anatomy of the Xformer: (link)