SETUP: Load a barbell with circular weights (it must be able to roll). Get on the end of a bench. Your knees should be about 80% of the way up the the pad.
REP: Take an overhand-grip of the bar down on the floor, and roll the bar away from the bench, allowing your body to get into a PLANK position. You’ll need to keep your abs tight to avoid caving. Pull the bar back, removing the tension from the rep at the end by sitting back on the bench.
TIP: This move can also be done on the floor, with a barbell or a wheel.