A good lifting opener is this.
extend both ankles
contract both knees
contract both hips
contract both elbows
contract both pecs
contract both wrists
left turn lumbar(possibly right turn)
right turn chest(possibly left turn)
extend neck
grab both hands
contract abs
I forgot what the bumcheecks are called thats how long i haven't played for but extend one of them and contract the other one
take it from there , experiment