hold all
grab staff
contract both hips
contract both knees
contract abs
lower both shoulders
end turn 3x
extend both pecs
extend left wrist
extend left elbow
contract right wrist
contract right elbow
raise both shoulders
contract both ankles
end turn
extend both hips
extend both knees
end turn
lower both shoulders
contract both knees
end turn 6/7x
-------------------------------------------------
hold all
grab staff
contract both hips
end turn 2x
contract abs
extend both hips
end turn
extend both ankles
contract left hip
contract both knees
end turn
lower both shoulders
end turn 5x