It should look like this. Also the videos still processing last time I checked.

Anyways heres how to do it.
Raise both shoulders
Contract both pecs
Press space 3 times.

Lower both shoulders
Contract both hips
Press space 4 times (If you dont want to do the landing then your done.)

C to relax all
Space 5 times

Raise both shoulders
Extend both elbows
Press space 3 times.

Contract both hips
Press space 3 times.

Hold both knees
Now your done! (Press r to see what happened in animation form.)