1. Begin face-down on the GHD, with the feet securely in the restraints, pad slightly lower than the hip crease, and body parallel to the ground.

2. Clasp hands together in the front of your body.

3. Keeping the back and neck straight, lean forward until the shoulder blades are perpendicular to the ground.

4. Hold the position for a few seconds, then slowly return to the starting position, keeping a flat back.

5. Repeat for desired number of repetitions.