1. Position the bench and bar as you can see in the figure above. You should be able to support your legs under the bar and keep your body straight.
2. Hold your body weight out the side just by using your core and supporting your body from the bar. You can put both feet in line with each other for the hardest variation. The easiest variation is to have the top foot slightly over the bottom one to make your base wider on the bar.
3. Make sure you have a straight line through your body, spine and head. Also make sure you are not twisting in the core.
4. For the side hold restorations, reach one way, reset to the middle and hold. Then repeat by reaching the other way.