Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Kneeling Crunch Setup:

- Starting at the back of the Xformer facing the front, pull the carriage in and tuck your knees against the back platform strap

- Tuck your elbows in front of the back carriage strap with your forearms down (palms up or down)

- Allow the carriage to take your body and arms forward holding a modified plank position on your knees

Super Kneeling Crunch Execution:

- Exhale through your lips as you round your shoulders, lift your belly button, overexaggerate your spine into an angry cat or rainbow, and crunch inwards to your knees (Never touching the carriage platform together)

- Breathe in through your nose as you allow the carriage to take your upper body and arms forward to the starting position

Important Notes:

- Try not to use your forearms to crunch inwards

Anatomy of the Xformer: (link)