Spring load: 1y
Time: 30 sec when done alone, 1 min when done in combo with Kneeling Crunch

Machine Set Up:
Front of machine
Facing front

Variations:
Big range of motion
Full plank position
0y at front
2y at back
Inchworm (one See Saw + one Kneeling Crunch)

Modifications:
Limit range of motion
2y at front
0y at back