My favorite...

Engage distance=200
Hold all
Extend left glute
Extend left pecs
Contract right pecs
Raise right shoulder
Relax right knee
Extend right hip
Left rotate chest
Extend right ankle
Run 30 frames
Contract right hip
Run 20 frames
Extend right glute
Contract right knee
Shift space 4 times
Extend right knee.

Alternate...

Engage distance, Still 200
Relax all
Raise both shoulders
Extend both hips
Contract both knees
Extend both ankles
Run 60 frames
Extend both knees.

Body breaker...

Engage distance=170

Hold all
Extend both hips
Contract both ankles
Extend both ankles
Run 50 frames
Contract both pecs
Raise both shoulders
Run 50 frames
Extend abs
Extend both knees
Contract both ankles