set the engament distance to 150 and dismember to 100 and turnframes to 10

raise shoulders
contract right pec
extend left pec
left rotate chest
space x3

relax left glute
extened left hip
contract left knee
space x2

Contract left glute
space x1

hold left hip
hold left glute
contract right hip
extened right ancle
Shift space x5

extened left knee

enjoy =D

if you do it correctly it will look like this

please plus rep me if you like this tutorial