Do not hold all:
Contracting Right Knee
Contracting Left Knee
Space 1
Hold all
Contracting Right Pecs
Contracting Left Pecs
Contracting Right Wrist
Contracting Left Wrist
Grip Left Hand
Grip Right Hand
Space 2
Extending Abs
Raising Right Shoulder
Contracting Right Elbow
Raising Left Shoulder
Contracting Left Elbow
Extending Right Hip
Extending Left Hip
Extending Right Knee
Extending Left Knee
Space 1
Extending Abs
Raising Right Shoulder
Contracting Right Elbow
Raising Left Shoulder
Contracting Left Elbow
Extending Right Hip
Extending Left Hip
Contracting Right Knee
Contracting Left Knee
Press "p"

Nice one, isn't?
Replay included.

You put the same instructions twice.

Fixed.

terrible instructions, i cant work it out, at one point im told to extend abs twice in a row and the like

Eh, just leave those instructions the same.
An okay move, when you hit the ground you should extend the knees to you launch back up.