Hold All
Raise both Shoulders
Contract both Pecs
[Progress by 20, a.k.a. Space Bar x 2]
Contract Abs
Contract both Hips
Contract both Knees
Lower Shoulders
[Progress by 20, a.k.a. Space Bar x 2]
Extend Both Knees
Then finish off with a final flip (And don't fuckin' ask me how to do that, lol)