Atomic Pushups
Begin in a high plank position, legs at hip width or slightly wider (wider = easier). Maintaining a straight back and resisting the urge to lift the hips, jump the knees in towards the elbows into a horizontal squat. Jump the feet back to plank and perform one pushup. Repeat.
Inverted Partner Row
Note: This involves a broomstick and a partner.
Begin with one partner lying flat on the ground while the other stands over them, legs wide, tall spine and strong core holding a broomstick across the hips. The lying partner will grab the broomstick with a shoulder-width underhand grip. The standing partner must maintain a strong core for this movement, shoulders back. The lying partner will tighten the core and pull the shoulder blades towards the spine and lift the body off the ground, pulling up towards the broomstick and lowering again with control. The body should remain in a straight line balancing on the heels. Repeat.
