Stand shoulder-width apart in the centre of the elastic band, with your upper body tilted far forward and your arms hanging down at the side of your body (shoulders set) Cross the elastic band and grasp one end with each hand, raise your arms sideways to approximately shoulder height and lower them back to the starting position.

Attention:
The upper body remains stable.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart in the centre of the elastic band with your arms hanging down at the side of your body (shoulders set). Grasp one end of the elastic band with each hand, stretch your arms sideways up to approximately shoulder height and lower them back to the starting position.

Attention:
Keep your shoulders stable (do not bring them towards your neck), do not hunch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

Variant:
Stepping position, step onto the centre of the elastic band with your front foot, cross the ends of the band and grasp them next to your body (palms facing upwards), arms bent and elbows resting against your body, raise your arms sideways to approximately shoulder height and lower them back to the starting position, keeping your shoulders stable.

1 elasticated rubber band

Stand upright shoulder-width apart, arms pointing downwards with the dumbbells (or kettlebells) in your hands (hanging), the backs of your hands pointing outwards (neutral grip), raise your arms (almost) straight sideways to shoulder height (backs of hands pointing upwards) and lower them back to the starting position (side raise).

Attention:
Have a straight back (possibly back against a wall), actively tense your torso. Back against a wall), actively tense your torso, do not let your arms sag completely (maintain tension).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Arms bent (approximately right angle at the elbow joint), with the backs of the hands pointing outwards/to the side, raise bent arms to shoulder height (backs of hands pointing upwards).

2 dumbbells/kettlebells

Stand with your feet shoulder-width apart (if necessary, also in a lunge with your legs slightly offset forwards and backwards) and hold the dumbbells in a neutral grip at thigh height (if necessary, replace dumbbells with kettlebells). The upper body is in a slight forward position. The arms are now simultaneously spread out to the side while the torso is held in the same position. The dumbbells/kettlebells are raised to shoulder height (max. eye level) before the weight is lowered to the starting position in a controlled manner.

Starting position:
- Stand shoulder-width apart, dumbbells in neutral grip at thigh level (hold kettlebells in overhand grip)
- Elbows are slightly bent (do not straighten arms)

Finishing position:
- Dumbbells/kettlebells raised sideways up to eye level (T-position)
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards

Variant:
The exercise can also be performed alternately, making sure that the body is kept straight and does not tilt to one side.

2 dumbbells/kettlebells

The upper body is bent forwards with a straight back. Hold the dumbbells in a neutral grip in front of your thighs (replace dumbbells with kettlebells if necessary). Now slowly pull the slightly bent arms upwards sideways at the same time until the weights are at shoulder height (pull the shoulder blades together). Slowly return to the starting position.

Starting position:
- Stand with your feet hip-width apart, knees slightly bent and upper body leaning forwards with a straight back. Look down at an angle and hold the weights in a neutral grip at knee height
- Elbows are slightly bent (do not straighten your arms)

Final position:
- Lift the dumbbells/kettlebells sideways up to shoulder height
- Keep your core tensed at all times

Attention:
It is essential to keep your back straight during this exercise, otherwise not only the effectiveness of the exercise will suffer, but also your back and spine. The rule is: less is more!

Variant I:
The exercise can also be performed sitting on a flat bench. The upper body remains strongly inclined forwards. The dumbbells/kettlebells are brought together between the seated person and the legs and raised to shoulder height.
Variant II:
The exercise can also be performed lying on your stomach on a flat or incline bench.

2 dumbbells/kettlebells

1 flat bench ► Variation of the exercise

Lie on your stomach with your arms stretched out to the side at shoulder height (palms facing down). Raise and lower your arms.

Attention:
Keep your forehead in contact with the floor, do not lower your arms completely.

Lighten:
Barely raise/lower your arms; just hold the position (arms held sideways).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Stand upright, hold an object to the side of your body with your left hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

1 sandbag (medium) ► Make the exercise more difficult (additional weight)

Stand upright, hold an object to the side of your body with your right hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

1 sandbag (medium) ► Make the exercise more difficult (additional weight)

Prone position, arms bent in front of you, hold the pistol in both hands (lying position), move the pistol from one side to the other and simultaneously raise the upper body sideways.

Attention:
Do not lower the upper body completely.

Lighten:
Just hold the position.

1 pistol (neutralised)

Lying on your stomach with your arms bent in front of your head (or your hands closer together as you would hold a bowl, but palms facing upwards). Move your elbows approximately at shoulder height and your arms from side to side while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Lift the upper body less/rotate less to the side; only hold the centre position with the upper body raised.

Harden:
Hold additional weight on the arms or in the hands.

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

Lying on your stomach with your arms and legs stretched out and slightly raised from the floor (legs can also be put down). Hold an object (e.g. helmet) in your hands and move the object from one side to the other while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift your upper body less/rotate less to the side; only hold the centre position with your upper body raised.

Harden:
Additional weight (e.g. place stones in your helmet/hold a backpack).

1 helmet

1 combat rucksack/3-4 stones ► Make the exercise more difficult (additional weight)

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (left) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (right) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or keep them bent at all times (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

When seated, use your arms to support your upper body, which is tilted slightly backwards, bend your outstretched, raised legs to the side of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side). Switch sides after each exercise.

Attention:
Do not fully lower your legs.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (left) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (right) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

Lie on your back, upper body flat on the floor, arms stretched out to the side on the floor (or place your hands under your buttocks), bend your outstretched, raised legs to the side of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side). Switch sides after each exercise.

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your abdomen).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

2 weight cuffs/1 weight disc/(medicine) ball ► Make the exercise more difficult (additional weight)

Underarm support, alternately bend one leg and move the respective knee sideways towards the elbow (do not lower the knee).

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Lower the knees less far forward; only hold the position; place one knee on the floor and only exercise one side (organisation: = 2 exercises, left/right side).

Harden:
Additional weight (on the back or legs); unstable support for the arms.

2 weight cuffs/1 weight vest/weight disc/sandbag ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable surface)

Lie on your stomach with your arms stretched out in line with your body. Hold the pistol in both hands and point it forwards (do not rest your arms on the floor), raise your legs slightly, transfer the pistol to one hand and bring both arms back and bend them next to your head (elbows at shoulder height). Raise your upper body slightly, extend your arms forwards again and grasp the gun with both hands and point it forwards. Then transfer the pistol to the other hand and repeat the exercise.

Attention:
Do not lower your upper body completely.

Lighten:
Just hold the starting position.

Variant:
Gather your arms behind your back as straight as possible and move them forwards again to the starting position.

1 pistol (neutralised)

Lie on your back with your arms stretched out on the floor at shoulder height. Keep your legs together and bent in an upright position (thighs approximately 90 degrees, lower legs parallel to the floor), tilt your legs alternately to the left and right side (keep the angle of the legs constant).

Attention:
Do not put your legs down completely, keep your back in constant contact with the floor (consciously tense your abdomen, possibly place your hands under your back to control the position).

Lighten:
bend the legs more (knees closer to the body); only hold the position (without raising and lowering the legs) or lower the legs less.

Harden:
add weight to, between or on the legs; increase the angle of the legs (knees further away from the body) or even stretch the legs out.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart with your arms almost straight above your head in an upright position. Grasp the elastic band with your hands slightly wider than shoulder-width apart and, keeping your arms straight, lower your body sideways towards the T-position (squeeze your shoulder blades together) and return to the starting position.

Attention:
Do not arch your back (tense your torso), keep your shoulders deeply fixed/set.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Lie on your back with your hands on a rung of the wall bars at head height. The legs are stretched out in an upright position and then moved from one side to the other towards the floor (you may need to wedge a ball between the legs).

Caution:
Do not lower your legs completely, keep them as straight as possible.

Make it easier:
Perform the exercise without the ball between your legs; lower your legs less.

Make it harder:
Add weight to your legs.

Variant:
In the centre position, lower your legs straight forwards and raise them back to the starting position.

1 wall bars
1 soft mat (small)
1 ball (e.g. football, volleyball, basketball)

2 weight cuffs/1 medicine ball ►Make the exercise more difficult (additional weight)

Trainee: Hold the legs of the standing partner in a supine position. Extend the legs vertically upwards and when the partner wants to push the legs towards the floor, hold against them/brake the downward movement so that the legs never touch the floor.
Partner: Hold the trainee's legs in a high position and push them sideways towards the floor.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down, keep your legs as straight as possible.

Lighten:
Just hold the position (legs stretched out in extension of the upper body), raise and lower your legs without additional impetus from your partner.

Harden:
Increased impulse from the partner; additional weight for the legs.

Variant:
The partner pushes the legs not only sideways but also frontally towards the floor (direction known to the exerciser or defined at random by the partner).

2 weight cuffs/ 1 (weighted) ball ► Make the exercise more difficult

Lie on your back with your arms stretched out on the floor at shoulder height. Keep your legs together and stretched out in an upright position (pointing forwards diagonally upwards), tilt your legs alternately to the left and right side (keep your legs stretched out).

Attention:
Do not put your legs down completely, keep your back in constant contact with the floor (consciously tense your abdomen, possibly place your hands under your back to control the position).

Lighten:
Bend your legs (the closer your knees are to your body, the easier it is); lower your legs less.

Harden:
Additional weight on, between or on top of your legs.

2 weight cuffs/1 weight disc/(medicine) ball/sandbag ► Make the exercise more difficult (additional weight)

Bipedal sideways jumps from one side of the long bench to the other.

Attention:
Keep your upper body upright.

Lighten:
Jump over a line (lower jump height); lower cadence.

Harden:
Jump over a wider element (upper part of the vault box); jump over a higher element (turn vault box element on its side); jump over a wider and higher element (2 vault box elements including upper part); higher cadence; additional weight (on the feet).

Variant:
Land and jump off with the outer leg only.

1 long bench

1-2 vaulting box elements (possibly incl. top section) ► Make the exercise more difficult
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)