NN – Upper Body 7 Step Warm Up Horizontal Loading Show All Acute Variables LAR Self-Massage: T-Spine time 30 sec - 1 min "How-to" self-massage for the Thoracic Spine (mid-upper region of back). Set Time 1 30 sec - 1 min h:m:s Show Acute Variables LAR ULT Upward Downward Dog reps 5 Set Reps 1 5 Show Acute Variables LLT LAR Half Kneel Loaded Shoulder Flexion reps 8 each side Set Reps 1 8 each side Show Acute Variables LAR UMT T Spine Mobility Thread The Needle Reach reps 8 each side Stretches out the shoulders and torso relative to the hips. Set Reps 1 8 each side Show Acute Variables UMT Rotating Plank reps 5 each side Set Reps 1 5 each side Show Acute Variables LLT Shoulder Rotation -Band Quick Release reps 10 each side Set Reps 1 10 each side Show Acute Variables ULT Kneeling, ball 1-hand catch and throw reps 10 each hand Set Reps 1 10 each hand 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.