1) The tug

Press C
Contract pecs
Grabby hands
Space
Raise shoulders
Contract elbows
Extend wrists
Contract abs
Contract hips
Space
Extend elbows
Space x2
Lower shoulders
Extend hips
Space x2
Do whatever you want...

2) The rip

Press C
Contract pecs
Grabby hands
Left bend lumbar
Space x2
Extend pecs
Contract elbows
Extend wrists
Space
Extend elbows
Contract wrists
Space
Finish...

3) The compression

Press C
Extend abs
Contract left pec
Grabby left hand
Space x4
Extend left elbow
Contract both wrists
Contract right pec
Lower right shoulder
Grabby right hand
Space
Extend right wrist
Space
Contract both elbows
Extend left wrist
Extend both pecs
Raise left shoulder
Space
Done!

Whether these have been posted before or not,
i dont know... But i hope not :P
The tug has probably been done before...

Edit: Just noticed BloodShotGibsons neck rip,
my apologies...