Spring Load:

- 0 white springs (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Floor Plank to Pike Setup:

- Start by placing your hands on the floor in front of the Xformer

- Set your toes on the front edge of the carriage with your legs and feet together

- Have a slight bend in your elbows and hold a push-up position

Floor 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 the front platform 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 floor as you lower to keep your neck in line with your spine)

Towel Rack Plank to Pike Setup:

- Start by placing your hands on the towel rack located in front of the Xformer

- Set your toes on the first white line of the carriage with your legs and feet together

- Have a slight bend in your elbows and hold a push-up position

Towel Rack Plank to Pike Setup:

- 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 the front platform 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 floor 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)