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Contract pecs
Grab with both hands
Contract abs
Relax left glute
Extend right glute
Relax left hip
Contract right hip
Contract right knee
Relax left ankle
Contract Right ankle
Right rotate chest
[ space x2 ]
Extend right hip
Extend right knee
Extend pecs
Contract left elbow
Extend left glute
Hold right glute
Right bend lumbar
Left rotate chest
[ space ]
Extend right glute
Right rotate chest
[ space ]
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And there's an easy arm rip with a nice kick