GHD plank hold (prone)
GHD plank hold (supine)
Then establish a max plank hold off forearms
Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest (4 minutes total). If using the GHD, hold a plank facing the ground for the first 20, then switch to turn and face the ceiling. If you are newer to the GHD and this time is out of the cards, do 8 rounds of 10 seconds of work, followed by 20 second of rest. For those not comfortable or experienced at all on the GHD, hold a plank (top of a push up position), then come down onto the ground and hold a hollow body position.