Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Plank to Pike Setup:

- Start inside of the well facing the back and hold the sides of the back platform with your thumbs on top and fingers on the side and underneath.

- Place your feet on the carriage behind the back carriage strap getting into a push-up position

- Slightly raise your hips to table top position and engage your core by flexing or tightening your abs, knitting your ribs together, or bringing your belly button to your spine.

Plank to Pike Execution:

- Starting in a push-up position, exhale through your lips as you begin to lift from your belly button or hips until you're 90% upwards (looking at your toes as you rise to keep your neck in line with your spine)

- Breathing in through your nose, begin to lower your belly button or hips down into a push-up position (looking at your carriage as you lower to keep your neck in line with your spine)

Important Notes:

- Do not pike up 100% because you will lose tension and turn the exercise into a stretch like your reaching over to touch your toes

- Do not think about your hands or your toes. Think about raising your belly button upwards as if there was a fire underneath your stomach and you're lifting upwards to avoid the tip of the flame from burning you.

- Maintain a slight bend in your elbows so that the weight goes into your triceps rather than you elbows and wrists

Anatomy of the Xformer: (link)