Stand with one leg on the balance cushion and your other on the slider.
Keep your weight on the balance cushion, and unweight the slider as much as possible.
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 the slipping pad forward. Try to find the furthest spot and step over your limits at the final point.
Keep your weight over your leg on the cushion.
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