ok demo defualt settings
relax all
contracts both knees contract pecs also
spaceX1
hold all and extend ankles
spaceX4
extend knees and extend neck contract abs left rotate chest
spaceX17
contract right pec and raise right arm extend wrist grab with right hand
spaceX2
extend right elbow and pec lower right arm
spaceX2 ungrab hand
any questions or comments post them here Hope u like it.