Spring Load:

- 3 white springs (standard)

- 4 to 5 white spring (challenging)

- 1 gray or 1 black spring (more challenging)

Knee-Strap Crunch Setup:

- Starting by sitting at the back of the carriage facing the back, place each long black strap through each leg up to your thigh above your knees

- Then, lay down on the carriage bringing your legs up and out with your toes pointed diagonally up

Knee-Strap Crunch Execution:

- Exhale through your lips as you crunch up and forward lifting from your chest as you bring your knees in towards your chest

- Breathe in through your nose as you lower back and release your legs forward pointing your toes outward

Important Notes:

- Do not tuck your chin into your chest

Anatomy of the Xformer: (link)