If you don’t have gliders then head to the nearest picnic and jack some paper plates or just lift your leg and kick through. It will be key to screw the grounded arm into the ground WHILE allowing the body to rotate around the shoulder.
Pull the top/unloaded shoulder back into retraction to rest those tissues as the rest of the body rotates and loads into a kick beneath and through.

Tips for Success:
1. Keep the hips and knees low
2. Ensure your shoudlers are stable
3.Move Slowly