I don't know is this was posted before,but anyway,try it:

Demo Settings

Press C
Lower Shoulders
Extend Both Pecs
Contract Abs
Contract Hips
Extend Knees

Space 2x

Contract Knees

Space 3x

Extend Knees and Hips

Space 2x

Contract Knees

Space 4x

Extend Knees

Press P

Comment.