1) TGU or Turkish Getup. Teaches you control, co-ordination and the ability to keep the shoulder retracted while also strengthening the Hips and spine.
2) Seated External rotations. Trains muscles that rarely get used while laying foundations for a bigger bench press and more pullups.
Low reps in the getup, 2-5 per arm at any one time, High reps in the rotations, 25, then adding weight and reducing the rep range as co-ordination improves.
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