Here’s a simple yet EXTREMELY effective core circuit you can use to train your core as well as scapular upward rotation with minimal equipment. To perform this series all you need is something that allows your feet to slide. Socks, paper plates, and cheap furniture sliders all work really well. In the video above, the guys are using cheap furniture sliders that I bought off amazon for like 5 dollars.
Furniture Slider Core Circuit
3-5 rounds x 10 reps each movement
1. Pike Up x 10 reps
2. Alt. Mountain Climber x 5 reps/side
3. Straight Arm Bodysaw x 10 reps