HOW: Get set up on your knees with your feet/ankles anchored. Be kneeling but fully folded at your hips with your butt back, hands supported on an ab wheel with the ab wheel under your chest. Perform the exercise by rolling the ab wheel forward while keeping your body parallel to the ground as best as you can, slowly controlling yourself using your hamstrings. Roll the ab wheel as far forward as you can control, ideally until your hips are extended, then return to starting position and repeat.
FEEL: You should really feel and focus on feeling your hamstrings working the entire time. Think about maintaining tension in your hamstrings and pull 'up' with your feet the entire time. To make it harder on your hamstrings, keep the ab wheel under your chest versus rolling the ab wheel out in front of you.
COMPENSATION: Do not lose tension in your hamstrings. Focus on maintaining a relative neutral trunk/spine keeping your body parallel to the ground
