Upper Body Push-Pull Hypertrophy Warmup Block Horizontal Loading Upper Body Push-Pull Warmup Block. Show All Acute Variables ULT Self-Massage: Foam Roll Lat time 45 Seconds Per Side Set Time 1 45 Seconds Per Side h:m:s Show Acute Variables LAR Self-Massage: T-Spine time 45 Seconds "How-to" self-massage for the Thoracic Spine (mid-upper region of back). Set Time 1 45 Seconds h:m:s Show Acute Variables Rub and Scrub Sternum/Clavicle time 30 Seconds Set Time 1 30 Seconds h:m:s Show Acute Variables LLT Band 1 Arm Chest Press reps 12 Tempo controlled Rest None Set Reps Tempo Rest 1 12 Controlled None (h:m:s) Show Acute Variables One set per arm. LLT Band Half Kneel Bow to Row reps 12 Tempo controlled Rest None Set Reps Tempo Rest 1 12 Controlled None (h:m:s) Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.