1.
Raise shoulders
Contract knees
Hold chest and lumbars
Extend wrists and elbows
Space
2.
Contract pecs
Extend knees
Extend Abs
Space
3.
Lowering shoulders
Contract knees and hips
Space x2
4.
Grabbing
Space
5.
Extend Knees
Space
6.
And now in some nice way throw the head away.

My first technik so what do you think?