Single Arm Hang DB Snatch - use your hips to transfer powerful energy into your upper body with good alignment (this description could also be very similar to breaking down a swim stroke!). Keep the dumbbell as close to your body as possible on the way up. The movement starts with your hips and glutes - learn to use your body as one powerful unit!
Bottom Up Kettlebell Window Shutters - a different take on the CLASSIC on-deck shoulder activation. Grab a pair of light kettlebells and hold them so the base points up towards the ceiling. You'll have to stabilize the weight as you move through as much quality range of motion that you can.
This move comes up in a lot of our warm-ups - especially on days dominated by the lower body! As always, the band is used as a great tool to learn/control movement in both eccentric and concentric directions. Good Mornings (bar or band) combine hip hinging with slight knee flexion. The top part of the movement is great for loading the eccentric load and strength building if the band is thick enough.