Trainee: Lying on their back with their legs bent and closed, arms stretched straight out in front (upwards) at chest height and palms pressed firmly against each other, intercept the rotational movement triggered by the partner and guide the arms and legs back to the starting position.
Partner: Pushes the arms and legs of the active participant alternately or in random order to the side (intensity can be varied)

No material required

Lying on your back, legs bent on the floor, exercise ball with arms outstretched in front of you (ball centre at eye level), move the exercise ball from one side to the other (left and right rotation of the upper body).

Attention:
Keep your head in a neutral position (no double chin).

Lighten:
Lower the exercise ball less to the side.

Harden:
Additional weight for the arms.

Variation:
Legs bent in a high position.

1 exercise ball

2 weight cuffs ► to make the exercise more difficult (additional weight)

Supine position, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), weight held out in front of you (chest height) with outstretched arms, move outstretched arms/weight from one side to the other (left/right rotation of the upper body - always looking towards the weight).

Attention:
Keep your back in contact with the floor (consciously tense your abdomen).

Lighten:
Lower the weight less to the side; place your feet on the floor; do not hold any additional weight in your hands.

Harden:
More weight.

1 weight disc/dumbbell/kettlebell

Four-foot stance (high support with bent legs, face/gaze downwards), stretch one leg out to the side under the body and at the same time turn the upper body out and stretch the arm backwards and upwards (chest pointing diagonally upwards), bring the arm and leg back to the starting position. Switch sides after each exercise.

Attention:
Do not lift your buttocks too high or allow them to sag (tighten your stomach).

Lighten:
Just hold the starting position (four-foot stance); rotate your upper body less.

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Stand upright, slightly turned to the side (right leg in front), arms bent and held high (elbows pointing downwards at chest height), extend the rear (left) arm forwards (hand edge downwards) and simultaneously turn the upper body (to the right), rotate the upper body as far as possible (outstretched arm 90 degrees to the front standing leg) and return to the starting position.

Attention:
Always keep your arms raised (hands at shoulder height).

Lighten:
smaller movements (less rotation).

Harden:
additional weight (on the arm(s), hold in the hand(s) or hold with both hands and stretch/flex both arms at the same time).

Variant:
Hold an additional weight (e.g. weight disc or dumbbell) in both hands and extend/flex the arms simultaneously while rotating the upper body.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)
1 weight disc ► Variation of the exercise

Stand upright, slightly turned to the side (left leg in front), arms bent and held high (elbows pointing downwards at chest height), extend the back (right) arm forwards (hand edge downwards) and simultaneously turn the upper body (to the left), rotate the upper body as far as possible (outstretched arm 90 degrees to the front standing leg) and return to the starting position.

Attention:
Always keep your arms raised (hands at shoulder height).

Lighten:
smaller movements (less rotation).

Harden:
additional weight (on the arm(s), hold in the hand(s) or hold with both hands and stretch/flex both arms at the same time).

Variant:
Hold an additional weight (e.g. weight disc or dumbbell) in both hands and extend/flex the arms simultaneously while rotating the upper body.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)
1 weight disc ► Variation of the exercise

Stand upright, legs slightly wider than shoulder-width apart, arms outstretched in front of you (palms pressed together), move your upper body (arms) as far as possible from one side to the other.

Attention:
Always keep your arms in front of you (shoulder height).

Lighten:
Smaller movements (less rotation).

Harden:
Additional weight (hold on the arms or in the hands); unstable base.

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Push-up position (high support, face/look down), extend one leg under the body (crosswise) to the other side. Switch sides after each exercise.

Attention:
Stay stable (tense your stomach).

Lighten:
Just hold the basic position (push-up position); rotate your upper body less.

Harden:
Additional weight on the legs; unstable support for the arms.

Variant:
Underarm support (instead of push-up position).

2 weight cuffs ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Side support with outstretched (left) arm, the other arm bent and the hand placed next to the nearer ear, the body weight is supported only by the foot of the upper leg (right) and the arm (left), the other leg (left) is held slightly raised in front of the foot placed on the floor. Tighten the lower leg (left) and at the same time rotate/turn the upper body so that the elbows and knees are brought together crosswise. Then return to the starting position (straighten the leg again, rotate/turn the upper body back out).

Attention:
Head, torso, hips and knees practically form a line in the starting position (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow; do not fully lower the free leg.

Lighten:
Lower the free leg (without bringing the elbow and knee together); lower the free leg after each movement; only hold the starting position.

Harden:
Additional weight (for the free leg).

Variation:
Lower foot placed on the floor with the outside instep and the upper leg brought to the elbow (free leg).

1 weight cuff/weight waistcoat ► Make the exercise more difficult (additional weight)

Side support with outstretched (right) arm, the other arm bent and the hand placed next to the nearer ear, the body weight is supported only by the foot of the upper leg (left) and the arm (right), the other leg (right) is held slightly raised in front of the foot placed on the floor. Tighten the lower leg (right) and at the same time rotate/turn the upper body so that the elbows and knees are brought together crosswise. Then return to the starting position (straighten the leg again, rotate/untwist the upper body back).

Attention:
Head, torso, hips and knees practically form a line in the starting position (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow; do not fully lower the free leg.

Lighten:
Lower the free leg (without bringing the elbow and knee together); lower the free leg after each movement; only hold the starting position.

Harden:
Additional weight (for the free leg).

Variation:
Lower foot placed on the floor with the outside instep and the upper leg brought to the elbow (free leg).

1 weight cuff/weight waistcoat ► Make the exercise more difficult (additional weight)

Two participants kneel down in the centre of a mat/grass field and grab each other by the shoulders. Both participants try to push and pull their opponent onto the mat/ground with their backs. The participant who first touches the mat/turf with both shoulders at the same time loses.

4-6 soft mats (small) ► indoor version

4 cones ► outdoor version

Indoor post set-up:
Using soft mats to form a rectangular field of mats.

Outdoor post set-up:
Using cones to define a rectangular field.

Back position on the slackline. Place one foot on the line close to the buttocks and use the other leg and arms to balance. Raise your head slightly so that you can look forwards to a fixed point. The slackline runs alongside the spine.

Lighten the load:
Do not stretch the slackline too tightly; support yourself on the ground with your arms.

Lighten the load:
Rise from a prone position over the seat to stand upright, hooking onto the slackline from below with your outstretched leg and pulling yourself up with momentum.

1 Slackline

Two participants sit back to back on a centre line marked with cones. On command, both participants try to push their opponent over their baseline (marked with cones). The first person to cross their own line with their whole body loses.

6 marking cones/caps (optional) ►Playing field markings

Post setup:
Place the caps in a rectangle so that they define the centre line and two baselines of the playing field.

A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the core and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for warming up your circulation (choose a moderate speed).

Movement execution:

In a seated position with bent legs and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

A rowing machine is suitable for training strength, endurance and coordination, thus challenging the entire body. The correct technique is particularly important: an upright posture when rowing, the feet must find a secure hold in the footboard of the rowing machine and, ideally, the hips, knees and feet should form a line. More details on how to perform the movement are listed below. When distributing the force on the rowing machine, 60% comes from the legs, 30% from the torso and only 10% from the arms. In this way, around 80 per cent of the muscle groups in the body are trained in a gentle way. This holistic workout makes rowing ideal for getting the heart rate up at the end of the warm-up. A high basic speed can be selected or constant changes of pace provide the necessary intensity.

Movement execution:

In a seated position with bent legs and arms stretched forwards, the legs are pushed down and stretched first, then the arms are pulled towards the head with the upper body tilted slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.
• Back muscles relaxed.
• Lower back straight, upper back (trapezius muscle) may make a slight hump.
• Arms stretched (triceps remain relaxed).
• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.
• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.
• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.
• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.
• The abdominal muscles and thigh muscles remain tensed the whole time.
• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.
• The upper body leans back a little further in the same move. The back shoulder is now even more involved.
• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.
• Stretch your arms forwards again. The upper body and legs follow the arms.
• The buttocks pull the seat forwards.
• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine

Sitting with your legs bent and arms stretched forwards, first push off and stretch your legs, then pull your arms towards your head with your upper body leaning slightly backwards. Return to the starting position in exactly the opposite way: first stretch your arms, then move your upper body forwards and finally pull your legs forwards. In theory, the rowing movement sequence sounds complicated, but many of the individual movement sequences are already performed correctly unconsciously:

Starting position:

• Upper body bent forwards towards the thighs.

• Back muscles relaxed.

• Lower back straight, upper back (trapezius muscle) may make a slight hump.

• Arms stretched (triceps remain relaxed).

• Tummy muscles slightly tensed.

Starting the pull-through:

• Legs lead the movement by stretching them.

• At the same time as stretching your legs, slightly tense your lower back and bring it into a straight position.

• The phase ends when your legs are almost fully extended.

Middle phase of the pull-through:

• From this phase, the upper body also comes into play.

• The arms and back now dictate the movement, with both parts of the body being pulled backwards almost simultaneously (between the chest and belly button). The strength comes from the back and not the arms.

• The abdominal muscles and thigh muscles remain tensed the whole time.

• The phase ends with the upper body leaning slightly backwards and the arms slightly raised. The back shoulder is already working slightly.

Final move:

• Pull your arms completely towards your body.

• The upper body leans back a little further in the same move. The back shoulder is now even more involved.

• Tighten all the muscles involved (buttocks, thighs, abdomen, arms and shoulders).

Rolling:

• Arms lead the way.

• Stretch your arms forwards again. The upper body and legs follow the arms.

• The buttocks pull the seat forwards.

• The phase ends in the starting position.

1 rowing machine