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)

Praying Mantis Setup:

- Kneeling on the carriage, your right knee should be on the second white line of the carriage and your left knee should be on the first white line of the carriage

- The the handlebar to your left up and towards the direction you're facing

- place your heel on the handlebar you turned out with you toes facing diagonally upwards

- Then, grab the front carriage strap with your left hand and place your right palm down on the carriage right before the second carriage strap / hold the back carriage strap with your right hand

Praying Mantis Execution:

- Exhale through your lips as you begin to push your left heel against the black handle bar keeping your hips and shoulders square the whole time (pushing out 95% so that you do not lock out your knees)

- Then, inhale through your nose as begin to bend the left knee to allow the carriage to move inwards towards the front platform (do not go all the way because you will lose tension)

Important Notes:

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

- Keep your hips and shoulders square never learning into one side.

Anatomy of the Xformer: (link)