I'm not so sure if this has been before, so sorry...

But here we go!

Distance 90 and all others default

Hold all
Lower shoulders
Contract elbows
Sticky hands
Space x2

Contract wrists
Space

Extend wrists
Unsticky hands
Space x2

Contract wrists, elbows
Space x2

Extend wrists, elbows
Space x2

Contract wrists, elbows
Space x2

etc. etc.