this is easy

raise both arms, contract both pecks

20 frames---

lower both arms, contract abs, contract both hips, extend both glute

press "p"

i think that "raise arms, contract pecks" thing in 1.000.000 variations was done by everyone at the beginning...

By the way, your does not work as you wrote it. Well, it works in this way:

hold all
raise shoulders
contract pecks
skip 20 frames

sticky hands
lower shoulders
contract abs, hips, knees
now, skip:
11-15 frames-arms off
17-18 frames-brutal explosion
19 frames-halfing
20 frames-halfing+right arm off

extend knees
press "p", watch result

still missing something! And that's the most important, holding all joints!

demo settings