Regarding the OS-type stuff: I still do rocking and neck nods every single day. I do nods, then rocking on knees, elevated rocking, and single arm rocking (so one hand and one knee on the floor). I finish with pressing up into down dog, and I try to do all of that without rest.
In regards to reflexive strength, I now do almost all of my training with that mindset. It might sound counterintuitive or something, but since I've thrown out almost every cue I used to use, and focus almost entirely on ground contact with my hands/feet and keeping my face and neck relaxed, everything moves better, AND I feel the appropriate muscles working in exercises that used to be problematic for me.
If I had just one short thing to say about "reflexive strength," it would be: relax your face and neck, keep the tongue on the roof of the mouth, and push into the floor. Since stopping all the more "proximal cues" in upper and lower body lifts, and thinking about pushing my feet through the floor during lower bodoy exercises, and my hands/palms through the floor on upper body exercises, everything has improved. I literally just relax and then push into the floor, thinking almost only about my hands/feet, and everything else seems to fall in line.
One reason I want to get back to lizard crawling again someday. Right now my upper body focus is almost entirely handstand pushups, but they seem to be helping any other push when I try them out. I would love to get to the point where I can do HPSUs GtG style or low volume daily, AND incorporate some more crawling.
There used to be a guy around on here,
@Kiacek (if he's still lurking around anywhere
) who's log was pretty much only kickstand deadlifts and weighted rocking pushups. I think if I wanted to reduce my srength training to a super minimalist routine, that one would cover quite a lot of ground. You get a focused hinge, and the single leg variation (in my experience) helps hip rotation as well. Elevated rocking pushups take the shoulder through a great range of motion AND the way you are oriented works the core and legs (especially weighted). Elevated rocking pushups are another exercise I plan to get back to eventually. When I was doing them a lot a couple years back, I basically got a straddle bent arm planche for free.
Last random comment regarding one arm pushups: try single arm rocking pushups (on your knees). Those feel really cool.