Kind of weird move, but works quite well none-the-less.

400/50 settings

Don't hold all.

Contract abs
Lower shoulders
Contract hips extend knees

Space x1

Extend abs
Raise shoulders
Extend elbows
Extend wrists
Extend hips
Extend pecs

Space x1

Right rotate chest
Right bend lumbar
Contract abs
Lower right shoulder
Contract left hip

Space x1

Contract left elbow

Do as you please from here