Relax All
Contract Left pec, Extend right
Right rotate chest
right rotate lumbar
contract abs
lower both shoulders
Space

Relax all
Lower Left shoulder
Contract left pec, hold right
Right bend lumbar
Contract abs
Contract both glutes
Extend both hips
Extend left knee
Space

Relax all
Lower Left shoulder
Extend left pec, hold right
Right bend lumbar
Left rotate chest
contract abs
Hold right glute, extend left
Extend both hips
Extend left knee
Extend both ankles
Keep spacing till dq