1. Begin in standing position with legs shoulder-width apart and holding the medicine ball at your chest with both hands.
2. Squat down to the floor. Roll backwards onto your shoulders, extending your arms with the ball, behind your head.
3. Using the medicine ball for momentum, roll yourself forward. Keep your arms extended out in front of you, returning to squat position.
4. Return to standing position by extending your hips and knees at the same time.