Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

(This is targeting both obliques. If you want to target the left oblique, your knees will be turned out to the right. If you want to target the right oblique, your knees will be turned out to the left)

Reverse Dancing Panther Setup:

- Start at the back of the Xformer facing the back with your hands holding the side of the back platform (thumbs on top and four fingers on the side and underneath)

- Position your toes on the carriage behind the back carriage strap with your legs and feet together and push the carriage back getting into a push-up position

- Have a slight bend in your elbows, slightly lift your hips to table top, and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine

Reverse Dancing Panther Execution:

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the right

- Breathe in through your nose as you straighten your legs to push the carriage back straightening out your knees (never allowing the hips to drop lower than the shoulders)

- Exhale through your lips as you begin bending your knees under your hips twisting them to face the left

- Breathe in through your nose as you straighten your legs to push the carriage back straightening out your knees (never allowing the hips to drop lower than the shoulders)

Important Notes:

- Do not tuck your chin into your chest. Look down or down and slightly forward

- Keep your hips in line with your shoulders (never letting them be higher or lower than shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)