Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Ab Wheel Setup:

- Starting with your hands holding the side of the front platform (thumbs on top and four fingers on the side and underneath), position your knees on the first white line of the carriage with your legs and feet together (shins down)

- Drop your knees back to lower your hips (creating a diagonal line from your shoulders to your hips to your knees)

Ab Wheel Execution:

- Breathe in through your nose as you begin to push the carriage back / allow your shoulders to move behind the wrists hinging from your shoulders

- Exhale through your lips as you push your palms down onto the front platform to bring the carriage forward until your shoulders are over your wrists

Flying Ab Wheel Setup:

- Starting with your hands holding the side of the front platform (thumbs on top and four fingers on the side and underneath), position your toes on the second white line of the carriage with your legs and feet together

- Lift your hips slightly upwards 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 (to protect your lower back)

Flying Ab Wheel Execution:

- Breathe in through your nose as you begin to push the carriage back / allow your shoulders to move behind the wrists hinging from your shoulders

- Exhale through your lips as you push your palms down onto the front platform to bring the carriage forward until your shoulders are over your wrists

Important Notes:

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

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing your belly button to your spine (to protect your lower back)

- Keep a slight bend in your elbows to protect your wrists

- Do not raise your hips as you hinge from your shoulders to come forward. If you are unable to keep your hips from moving upwards, that may be because you are going out too far

Anatomy of the Xformer: (link)