Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at navel level), upper arm bent next to the head, legs stretched out in extension of the body, simultaneously raise and lower the upper body and upper leg (left) (bring the elbow to the knee).

Attention:
Do not fully lower the free leg and upper body.

Lighten:
Fully lower the upper body and free leg after each exercise; lift the legs and upper body less; bend the legs.

Harden:
Additional weight (on the leg).

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

Lateral position (left), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately level with the navel), upper arm bent next to the head, legs stretched out in extension of the body, simultaneously raise and lower the upper body and upper leg (right) (bring the elbow to the knee).

Attention:
Do not fully lower the free leg and upper body.

Lighten:
Fully lower the upper body and free leg after each exercise; lift the legs and upper body less; bend the legs.

Harden:
Additional weight (on the leg).

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

Prone position, arms slightly raised and stretched out in extension of the body, hold the assault rifle in both hands (one hand on the butt, the other on the hand guard), raise and lower the upper body (rifle) and legs simultaneously.

Attention:
Do not lower the upper body and legs completely.

Lighten:
Position with slightly raised upper body and raised legs only; bend arms.

1 assault rifle (neutralised)

Lying on your stomach, arms bent next to your head (elbows at shoulder height), raise and lower your upper body and straight legs at the same time.

Attention:
Do not lower your upper body and legs completely.

Lighten:
Just hold the position with your upper body and legs slightly raised.

Harden:
Extend your arms; hold additional weight on your arms/legs (or in your hands).

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

Lie on your back, stretch your arms and legs out in extension of your body (lifted off the floor), clamp the exercise ball between your feet, transfer the exercise ball to your hands by lifting your legs and upper body as straight as possible (jackknife), lower your limbs again and only briefly touch/tap the floor with the ball above your head and legs. For the next repetition, transfer the ball to your feet again (briefly touch the ball to the floor with your legs and arms stretched out).

Attention:
Do not put the ball down (constant tension).

Lighten:
After each repetition, return to the supine position (arms/legs and ball completely lowered) to relieve the load; only lift and lower the ball clamped between the feet/hands (without transferring it to the hands/feet); lift the upper body and legs less.

Harden:
Additional weight on the arms and legs.

1 exercise ball

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

Lateral position (right), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at the level of the navel), upper arm bent and placed next to the head, legs stretched out and slightly raised, upper body and legs raised and lowered simultaneously (elbows towards the knees).

Attention:
Do not lower legs and upper body completely.

Lighten:
Lower upper body and legs completely after each exercise; lift legs and upper body less; bend legs.

Harden:
Additional weight (clamp on legs or between legs).

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

Lateral position (left), lower arm stretched out flat on the floor (slightly bent towards the feet, hand approximately at the level of the navel), upper arm bent and placed next to the head, legs stretched out and slightly raised, upper body and legs raised and lowered simultaneously (elbows towards the knees).

Attention:
Do not lower legs and upper body completely.

Lighten:
Lower upper body and legs completely after each exercise; lift legs and upper body less; bend legs.

Harden:
Additional weight (clamp on legs or between legs).

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

Progression I:
Adjust the sling trainer to a long length, stand upright with your back to the attachment point, arms stretched out in front of you (hold in front), tilt your body forwards (lean into the slings), raise your arms upwards (lower your body, hold your arms up) and return to the starting position.

Progression II:
Analogue to progression I, but in a kneeling position (feet vertically under the attachment point).

Progression III:
Analogue to progression II, but facing the attachment point. In the end position, the hands are directly under the attachment point.

Attention:
Keep body tension, do not let hips sag, back straight (for all progressions).

Harden:
The more horizontal the end position of the body is, the more challenging the exercise becomes.

1 sling trainer

Lying on your stomach with your upper body slightly raised, arms bent next to your head (elbows at shoulder height), stretch your arms forwards as an extension of your body and bend them again, raise your upper body more and lower it back to the starting position. Then repeat the sequence of movements with the two exercises.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Cross your arms on your chest in the starting position; raise your upper body less; only hold the position with your upper body raised.

Harden:
Additional weight on your arms/in your hands.

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

Lying on your (right) side, bend your knees for more stability. The upper (left) arm to be trained is bent (approx. 90 degrees) so that the upper arm rests against the body and the forearm points forwards. Now raise the forearm vertically upwards while moving the upper arm as little as possible. Then slowly lower the weight back down to the starting position.

Starting position:
- Lying on your side, knees bent, head held comfortably (resting on the lower arm)
- Training arm bent, upper arm resting on the body, forearm pointing forwards

Finishing position:
- Forearm is raised as vertically as possible
- Upper arm remains in the starting position (or moves as little as necessary)
- Hips remain vertical and stable

Variant:
The exercise can also be performed standing on the cable pulley (see exercise collection).

1 dumbbell

Lying on your (left) side, bend your knees for more stability. The upper (right) arm to be trained is bent (approx. 90 degrees) so that the upper arm rests against the body and the forearm points forwards. Now raise the forearm vertically upwards while moving the upper arm as little as possible. Then slowly lower the weight back down to the starting position.

Starting position:
- Lying on your side, knees bent, head held comfortably (resting on the lower arm)
- Training arm bent, upper arm resting on the body, forearm pointing forwards

Finishing position:
- Forearm is raised as vertically as possible
- Upper arm remains in the starting position (or moves as little as necessary)
- Hips remain vertical and stable

Variant:
The exercise can also be performed standing on the cable pulley (see exercise collection).

1 dumbbell

Lying on your side (left), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach height), lower leg (left) slightly raised from the floor when stretched, upper leg bent on the floor (lower leg parallel to the stretched leg), raise and lower training leg (left).

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variation:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Lying on your side (right), head resting on the lower (upper) arm, the upper arm stabilises the upper body (bent at stomach level), lower leg (right) stretched slightly off the floor, upper leg bent and resting on the floor (lower leg parallel to the stretched leg), raise and lower the training leg (right).

Attention:
Do not lower the training leg completely.

Lighten:
Just hold the position (without raising and lowering the leg); raise the leg less.

Harden:
Add weight to the leg.

Variation:
Move the training leg forwards (instead of upwards) and backwards or perform circular movements.

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

Standing upright with your shoulders shoulder-width apart, hold one end of the elasticated rubber band against your body at navel height with your arm bent. With the arm stretched out along the body, the other (left) hand holds the free end of the elastic band (the back of the hand points away from the body). From this position, raise the outstretched arm to shoulder height in front of the body (anteversion of the arm on one side). Then lower the arm back to the starting position.

Attention:
Straight back; the movement takes place exclusively in the arm (no support through movement of the upper body, which remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Exercise can also be performed sitting down.

1 mini-band

Standing upright with your shoulders shoulder-width apart, hold one end of the elasticated rubber band against your body at navel height with your arm bent. With the arm stretched out along the body, the other (right) hand holds the free end of the elastic band (the back of the hand points away from the body). From this position, raise the outstretched arm to shoulder height in front of the body (anteversion of the arm on one side). Then lower the arm back to the starting position.

Attention:
Straight back; the movement takes place exclusively in the arm (no support through movement of the upper body, which remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Exercise can also be performed sitting down.

1 mini-band

Kneeling position (low package position, buttocks close to the heels), upper body tilted forwards, arms slightly raised and stretched forwards (hold your head between your arms), alternately raise one arm to a maximum horizontal position and bring it back to the starting position.

Attention:
Keep your back straight, arms horizontal for a few seconds.

Lighten:
Lower your arms to the floor in the starting position.

Harden:
Hold an additional weight in your hands.

Variation:
Lift and lower your arms simultaneously.

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

In the push-up position, hold a dumbbell in each hand (also possible with kettlebells) and alternately bring a dumbbell/kettlebell back towards the body by bringing the elbow back (return to the push-up position in between). The movement only takes place in the elbow and shoulder joint.

Attention:
Keep the torso stable and do not let it sag (actively tense the torso muscles).

Lighten:
Less or no weight (touch the shoulder crosswise - shoulder tap).

Harden:
More weight; additional weight (on the back).

Variant:
Combine exercise with push-ups (i.e. bend and stretch left arm, push-up, bend and stretch right arm, push-up, etc.).

2 dumbbells/kettlebells

1 weight vest/weight disc/sandbag/fighting backpack ► Make the exercise more difficult (additional weight)

Lie down on the floor with the pistol between your hands, alternately pick up the weapon with your left or right hand and extend your arm straight forwards in line with your body (aim at the target), then put your arm/weapon down again.

Attention:
Do not let your hips sag and do not raise them too high (tense your core).

Lighten:
Place your knees on the floor.

Harden:
Integrate a push-up between repetitions.

1 pistol (neutralised)

Underarm support, raising one arm and one leg crosswise and stretching them out in the body extension, lowering the limbs to the forearm support and changing sides.

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

Lighten:
Knees on the floor.

Harden:
Additional weight (on the back or arms/legs).

Variation:
Bring elbows and knees together under the body, then extend the arm and leg, return to forearm support before changing sides.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Underarm support, hold the pistol in one hand, raise the arm holding the pistol and the opposite leg crosswise and stretch out in the extension of the body, lower the limbs to the underarm support, transfer the pistol to the other hand and repeat the exercise in mirror image.

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

Lighten:
Knee on the floor; hold the position only briefly and then raise the other leg and arm.

Variant:
Bring your elbow and knee together under your body, then extend your arm and leg, return to the forearm support before changing sides.

1 pistol (neutralised)

Underarm support, raise one arm and one leg crosswise and stretch out in the body extension, hold the position briefly, then lower both limbs back to the underarm support and perform the exercise with the other arm or leg.

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

Lighten:
Place your knees on the floor; hold the position in forearm support without lifting an arm or leg.

Harden:
Additional weight (on your back or arms/legs).

Variant:
Bring the elbow and knee together under the body, then extend the arm and leg again before lowering both limbs.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Four-foot stance with one arm (left) and one leg (right) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

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

Four-foot stance, hold the pistol in one hand (left), extend the arm with the pistol and opposite leg crosswise in extension of the body, then bring the knee and elbow together under the body and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold the position with outstretched arm and leg.

1 pistol (neutralised)

Four-foot stance with one arm (left) and one leg (right) extended crosswise, holding the assault rifle by the pistol grip (extended arm), knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold position with outstretched arm and leg.

Variant:
Switch sides after each execution (organisation = 1 exercise).

1 assault rifle (neutralised)

Four-foot stance with one arm (right) and one leg (left) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

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