Raising and lowering one arm and leg crosswise in a four-footed stance (left-right) ► single arm/leg raise

Individual work

Four-foot stance, extend one arm (left) and one leg (right) crosswise in extension of the body and return to the starting position.

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

Lighten:
Do not raise arms and legs to horizontal.

Harden:
Do not put your arm and leg down between repetitions; hold additional weight on your leg/arm and/or in your hand.

Variant I:
Just hold the position with your arm and leg extended.
Variant II:
Switch sides after each exercise (organisation = 1 exercise).

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