Righto.


space x4

C

Extend abs
contract pecs
grabby hands

space x2

contract knees

space

extend hips

space

contract hips
extend knees

space x3

lower arms
extend pecs

press p.
enjoy.

You can do a bit more with it, but I'm lazy.

Now then, a very simple yet brutal tear in half.

space x3
C

left bending lumbar
contract pecs
grabby hands

space x2
extend pecs
raise right arm
lower left arm
left rotating chest

hit p, or do what you want from there.