Okay, so, Yarr?
I made this move on my own. I haven't used anything this fast, or this effective. It works almost everywhere.
(-30 grav)
HOLD ALL
Contract abs
Contract hips
Space x20
RELAX ALL
Extend hips
Hold glutes
Hold shoulders
Extend pecs
Contract elbows
Space x10
Lower shoulders
Space x10
Contract left hip
Left rotate sternum
(If this messes you up, use lumbar.)
Space x10
Hold left ankle
Space x10
Extend left hip
Contract right hip
Space x20
Tweak as necessary. Don't touch glutes. Everything else is for fine tuning. Use lumbar to lean into position. If you start to kick up too high, hold knees and hips. Then wait until you're in position to move. Never wait too long to put your foot down. Otherwise, use the above tip.
And then, finally.....Yarr!