Face the system, stand with the handles at mid chest, arms are tight to your sides and elbows are bent. Position feet approximately shoulder width apart. Contract your abs and keep them tight as you bend the knees and slowly squat. Sit back and down like you're sitting into an imaginary chair, keeping your back straight and knees pointed in the same direction and in line with your toes. Descend until your thighs are parallel to the floor and your knees are over your ankles. Keep your body tight and push through your heels to bring yourself back to the starting position.
Kneel with your back to the system, and place toes into the foot cradles. Get into a pushup position with your hands on the floor directly under your shoulders. Keeping your abdomen tight, lift your hips and bring your knees as close to your chest as possible. You should be in straight line from shoulders to heels. Don't allow your back to sag. To make this exercise easier, this can also be done from your elbows like a forearm plank.
Sit down and face the system, put your heels in the straps. Lie down, and keep your head, shoulders and arms on the ground. Engage your core and glutes to lift hips off of the ground so your body is straight and completely aligned. Keep your feet flexed. Pull your heels under your body toward your glutes in a leg curl motion. Return to start with control keeping hips lifted. To make it more difficult, lift hands from floor.