Skater Squat: reviewed here; I alternate pistols and skater reps a few times a week.
GH Raise: shown here; it works the hams in flexing the knee. All the Deadlift and Swings are great for hammies extending the hip, but go sprint to speed and your hammie will pop and roll up like a window shade. Hammies also flex the knee. Work that motion in the GH raise and your ass-side will thank you kindly (and so will your Deadlift max).
Imbalanced OH Farmer’s Carry: press 40lb DB overhead in 1 hand, hold a 60lb DB in other hand at side. Walk 40m. Alternate multiple times. It’s good b/c it sucks.
TGU: The shoulder is a f-ed up joint…3 ways coming into it, and gravity pulling down…and then it gets pounded with bad form and shitty programming ta boot! The TGU, mindfully done each rep, is brutal on the shoulder, core, hip mobility…a classic.
Notice in the vid…I prefer this “curl the legs, roll on hip into the lunge” vs the “side plank, hips up” version.