Spring Load:

- 5 white springs (light)

- 1 grey spring (light-medium)

- 1 grey and 1 white spring (medium)

- 1 black spring (medium-heavy

- 1 black and 1 white spring (heavy)

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

Skater Setup:

- With your left foot underneath the platform strap and your right foot underneath the carriage strap, slightly turn your toes outward and push the carriage out shoulder width apart

- Slightly hinge forward and squat down and back to hold a squat position

Skater Execution:

- Exhale through your lips as you begin pushing through both your left and right foot against both the platform and carriage strap like you're attempting to perform a split.

- Breathe in through your nose as you begin to bend both knees inward towards your shoulders

Important Notes:

- Do not bring the carriage in too close to the platform or you will lose tension

- Keep your shoulders and hips squared

Anatomy of the Xformer: (link)