Spring Load:

- 1 white spring (standard)

- 2 white springs (challenging)

Super Reverse Kneeling Crunch Setup:

- Starting at the back of the Xformer, tuck your knees against the back carriage strap and your elbows in front of the back platform strap (palms up)

- Drop your knees back to lower your hips getting into a modified plank position on your knees

- Slightly lift 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

Super Reverse Kneeling Crunch Execution:

- Exhale through your lips as you begin to round your shoulders, lift you belly button, crunching forward with your abdominal muscles (not your knees) never touching the carriage and platform together

- Breathe in through your nose as you release your knees and legs back into the modified plank position on your knees

Important Notes:

- Do not touch the carriage and platform together or you'll lose tension

- Think about a fire burning underneath your stomach as you lift from your belly button

- Keep your shoulders above your elbows the whole time

- Tuck your chin into your chest looking at your knees as you crunch inwards and untuck your chin looking down at the back platform as you release your legs back

- Do not release your legs back so far or you'll end up arching your lower back

Anatomy of the Xformer: (link)