Spring Load:

- 0 white spring (challenging)

- 1 white spring (standard)

- 2 white springs (modification)

Modification: Come up onto each hand one at a time and go down onto each forearms one at a time

Reverse Seal Setup:

- Starting at the front of the Xformer facing the back, place your knees on the front platform and your forearms down on the carriage

- Push the carriage forward getting into a modified plank position

- Engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Reverse Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Reverse Flying Seal Setup:

- Starting at the front of the Xformer facing the back, place your toes on the front platform and your forearms down on the carriage

- Push the carriage forward getting into a push-up position

- Slightly lift up your hips to table top and engage your core by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

Reverse Flying Seal Execution:

- Exhale through your lips as you push through both your palms down onto the carriage to bring your upper body up until your 95% upwards to prevent locking out your elbows.

- Breathe in through your nose as you begin to bend your elbows to lower your forearms down onto the carriage

Important Notes:

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

- Keep your core engage by flexing or tightening your stomach, knitting your ribs together, or bringing you bellow button to your spine

- Do not lock out your elbows when coming up

- If you have sensitive wrists, try 2 white springs to modify

Anatomy of the Xformer: (link)