Extension and flexion of the leg in supine position (right) ► leg press

Individual work

Long bench attached to the wall bars/swinging box, lying on your back on a soft mat, hands stretched out to the side on the floor (grasping the soft mat), one foot (right) supports the free end of the long bench (leg bent, knee pointing towards the chest), the other (left) leg is positioned on the floor (or slightly bent), (almost) straighten the active leg and bend it back to the starting position (raise and lower the long bench).

Attention:
Do not fully straighten the leg, put weight on the whole foot.

Lighten:
Bend the leg less.

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee he moves, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench
1 soft mat (small)

1 weight disc/sandbag ► to make the exercise more difficult (additional weight)