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Enough messing around here it is:
Lower left sholder
Extend left pec
Left rotate chest
Contract left elbow
Left Bend lumbar
Contract abs
contract left Glute
Extend right glute
Contract left hip
Contract both knees
SPACE (x5)
Raise left sholder
Contract left pec
Extend Right pec
Right rotate chest
Left bend lunbar (Still)
Contract abs (Still)
Extendsboth hips
Extend right knee
Hold left knee
contract left Glute (Still)
Extend right glute (Still)