Simple, Basic, the way I like it.

Normal Set-up

Hold all
Arms Up
Pecs In

Space x2

Lower arms
Contract Abs

Space X2

Raise Arms
Contract Hips
Contract Knees

Space X at least 5. You can vary between how cool a finish you want or how fast it's over. I like 7.

Extend Knees
Extend Ankles (for power)

Fun to show off around the office.

better one:

Normal Set-up

Hold all
raise shoulders
contractPecs

Space x2

Lower shoulders
Contract Abs

Space X2

Raise shoulders
Contract Hips
Contract Knees

Space X7

Extend Knees
contract Ankles
lower shoulders
make grabby hands

space x2

do what you want from there.

I kept experimenting and the outcome was 20 frame head removal. ;)