My first post and Sig move so be nice

Demo Settings.

Hold All.
Contract both pecs.
Raise both shoulders.
Extend both ankles.
Contract abs.
Contract both hips.
Sticky hands.

Space x2

Contract both ankles.
Contract both knees.
Extend both glutes.
Lower both shoulders.
Contract both elbows.
Extend both pecs.

Space x3 or x4

Extend both knees.

Tell me what you think.