If you only have time for one exercise and want a full body workout, the Turkish Get Up should be considered! The TGU requires...
The 3-point stance is a common position in the TGU, meaning 3 points of contact with the ground. Moving in and out of the 3-point stance positions in the TGU requires hip mobility, trunk mobility and stability, and shoulder girdle strength. If you’re having trouble with the 3-point stances, you should spend more time in them practicing!
Here are a few accessory drills to improve your 3-point stance positions. On the left is a nice way to practice balance and control in one of the 3-point stance transition positions (Half Kneeling). On the right is one of my favorite accessory drills to build shoulder girdle strength in a different 3-point stance.