Imagine letting the nose fully roll over and having to time the ejection at max inertia... or you are doing a Dr. Strangeglove meets True Lies. So delightful.
Depends on whether your parachute is integral to the seat or you’re wearing a pack. If the chute is in the seat, I would highly recommend staying harnessed to it.
1. Roll inverted.
2. Trim full nose down. (Down = skyward at this point.)
3. Blow canopy.
4. Fall out.