Stand with one of your legs on the slipping pad.
Keep your weight over your supporting leg, unweight as possible the slipping pad.
Keep your knees in line with your toes.
Depress your scapula. Keep your torso as straight as possible
Keep your pelvis (hips) squared without any rotation

1. Slide forward the slipping pad. Try to find the furthest spot try to step over your limits at the final point
2. Pull back it with your supporting leg's hamstrings and glutes.
3. Push the slider back as far as possible. Keep your weight on the cushion.
4. Pull back it with your supporting leg's hamstrings and glutes