HOW: Lie on your back and put one foot on the swissball. Lift your other foot in the air like in the video. With the foot on the swissball, straighten your leg and perform a bridge by diffing your heels into the swissball to lift your hips up. Once up, slowly roll the swissball towards you by bending your knes. Once the swissball has rolled towards use, slowly roll it back out. Rolling it back out with control is the hardest and most important part! You can use your hands at your side if needed.
FEEL: You should feel your hamstrings working very hard to control the swissball movement.
COMPENSATION: Do not let the swissball move from side to side. It should only be rolling forward and backwards. Make sure to only extend at the hips, and not the lower back!