The stability ball roll out is a great move for the upper pillar. It challenges the shoulders stability and your core strength. The kneeling roll out is an intermediate move, just one step below a roll out on your feet.

Heres how to do it:

1) Kneel on the ground with a stability ball in front of you
2) Place both hands on the ball
3) Slide your arms forward while keeping them extended
4) As you roll forward keep your body extended long not allowing your hips to press toward the air or your back to round
5) Reach all the way out with your arms so that your biceps are by your ears
6) Using the strength of your arms and core, press your arms into the ball and begin to roll yourself back to starting position