Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (supportive)

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

Single Leg Panther Setup:

- Hold the sides of the front platform with your thumbs on top and fingers underneath

- Then, place your toes on the first white line of the carriage with your legs and feet together

- Push the carriage out into a push-up position and bring your left knee forward underneath your stomach to hold

- Lift your hips to table top and slightly bend your elbows

Single Leg Panther Execution:

- Exhale through your lips as you start to bend your right knee forward until it's underneath your hip while bringing your left leg back and straight to bring the carriage inwards towards the platform

- Breathe in through your nose as you straighten the right leg and bring the left knee underneath your the stomach

Important Notes:

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

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

- Keep your hips in table top position (in line with your shoulders)

- Your arms remain straight with a slight bend in your elbow the whole time.

Anatomy of the Xformer: (link)