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 carriage cut out (thumbs on top and four fingers on the side and underneath), position your knees on the front platform with your legs and feet together (shins down)

- Push the carriage forward into a modified push-up position ensuring that your shoulders, hips, and knees are in line diagonally. Have a slight bend in your elbows.

Ab Wheel Execution:

- Exhale as you begin pushing the carriage forward hinging from your shoulders

- Breathe in through your nose as press your palms down into the carriage to bring the carriage back until your hands are underneath your shoulders

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 bringing the carriage back in

Anatomy of the Xformer: (link)