Extension and flexion of the arms while standing

Individual work

Hold an object (e.g. rucksack, weight disc, sandbag, tyre) with both hands at chest height and lift it by stretching your arms above your head, then bend your arms to return the object to the starting position.

Attention:
Keep your back straight.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 weight disc/(medicine) ball/sandbag/fighting backpack

1 helmet/1-2 PET bottles (1.5 litres) ► make the exercise easier

1 tyre (PUCH) ► make the exercise more difficult (additional weight)