This may have been done before, but i did find this on my own.
space 8x
Hold all
Contracting Right Pecs
Raising Right Shoulder
Contracting Left Pecs
Raising Left Shoulder
Extending Right Hip
Extending Left Hip
Grip Left Hand
Grip Right Hand
space 2x
Contracting Abs
Extending Right Pecs
Extending Left Pecs
Extending Right Knee
Extending Left Knee
Extending Right Ankle
Extending Left Ankle
space
Ungrip Left Hand
Ungrip Right Hand
space
lowering Right Shoulder
Lowering Left Shoulder
space 3x
Contracting Right Knee
Contracting Left Knee
space 2x
c

i'm not sure if the last part is necessary, but it is funny

haha :