While lying on your back on the flat bench, hold the dumbbells in a neutral grip with your arms almost straight above your collarbone. With your elbows slightly bent, move the weights evenly outwards and downwards in an arc. When the dumbbells are at head height, pause briefly before pushing the weights up again.

Starting position:
- Lie on your back on the flat bench
- Arms (almost) stretched out in a high position, grasp dumbbells in a neutral grip
- Avoid a hollow back position (tense your torso)
- Legs are either bent in a high position or placed on the floor or flat bench
- The dumbbells are held in a neutral position.

Final position:
- Dumbbells are lowered in a parallel arc to head height (arms practically form a line)

Variant:
The exercise can also be performed on an incline bench. The bench should be set at an angle of around 45 degrees. The movement idea remains the same.

1 flat bench
2 dumbbells

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 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 impulse from your partner.

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

Variant:
The partner pushes the legs not only straight towards the floor but also to the side (direction known to the exerciser or arbitrarily defined by the partner).

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

Kneeling (buttocks not resting on your heels, right angle at the knees), support your upper body with your hands on the exercise ball. Roll the exercise ball forwards and back to the starting position and move your upper body with it.

Attention:
Do not fall into a hollow back (actively tense your torso).

Lighten:
Roll the ball less forwards.

Harden:
Lift your knees.

1 exercise ball

Exerciser: Kneeling with the upper body upright (approx. 90 degrees at the knee joint, no sitting on the heels) and arms folded across the chest. Tilt your upper body forwards as far as possible and straighten up again (movement in the knee joint).
Partner: Hold the legs of the active participant.

Attention:
Straight back.

Lighten:
Just hold the position (the more upright the position, the easier); arms point backwards to the side of the body.

Harden:
Place your arms at an angle next to your head or hold them up; hold additional weight (on your chest).

Variant:
Slowly tilt your upper body forwards as far as possible until you support any fall with your hands.

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

Stand on your knees with your upper body slightly bent forward in front of the high cable pulley (both positions are possible: facing towards or away from the cable pulley). Build up strength in your core and curl your upper body in a controlled manner. When raising the upper body, work slowly and in a controlled manner until the back is stretched out again.

Starting position:
- Kneel, upper body slightly bent forward
- Hold the cable pulley at head height with both hands and bent arms

Finishing position:
- Pull your elbows and head towards your knees
- Roll up your upper body

Attention:
Do not work with momentum. Only work with as much weight as you can control. It is best to train the technique without weight first. Keep your core tensed the whole time and don't fall into a hollow back.

1 weight tower/machine ► Cable pulley (high)

In a kneeling position on the back of the padding with the upper body upright, fix the feet in the holder (feet pointing downwards), hold the arms on the chest or cross them, tense the abdominal muscles, do not overstretch the spine (straight back). Lower your upper body until it is parallel to the floor (horizontal). To lower, push your knees behind the pad. Depending on the training level, the upper body can also be lowered less far or even lower. Once you have reached the end position (with legs straight), bend your legs and tense your gluteal muscles to return to the starting position on your knees.

Attention:
Keep your back straight (tense your core).

Lighten:
Lower your upper body less (not all the way to horizontal); training partner for support.

Harden:
Lower your upper body beyond horizontal; additional weight (on your chest).

1 glute-ham developer (GHD)

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

Sit upright on the Swedish box (or a long bench) with your arms folded across your chest. Lower your upper body backwards and straighten up (do not fully return to the starting position).

Attention:
Straight back, constant tension in the abdominal muscles, head in a neutral position (no double chin).

Lighten:
Lean your upper body less far back; keep your arms forward.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

2-3 vaulting box elements (incl. top section) or 1 long bench

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

Sit on the Swedish box (or a long bench) with your arms folded across your chest. Bend your upper body forwards and return to the starting position.

Attention:
Start stretching consciously in the lower back and try to stretch vertebra by vertebra, rolling back in from the head.

Lighten:
Support your arms on the top of the swinging box.

Harden:
Bend your arms next to your head (hands on your neck) or hold them up; keep additional weight on your chest.

2-3 vaulting box elements (incl. top section) or 1 long bench

1 weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)

Grab the handles behind your head and position your elbows on the cushions, tense your core muscles and pull your upper body down towards your legs, then raise your upper body back up to the starting position.

Starting position:
- Sitting with the upper body slightly overstretched
- Grasp the handles with your hands behind your head
- Rest your elbows on the cushion

Finishing position:
- Grip unchanged
- Bring your upper body closer to your legs

Attention:
Work from the core muscles, which means that you should not pull with your hands or push with your elbows.

Place the shoulder blades on the cushion, push the upper body backwards from the forward-leaning position against the resistance while sitting, using the thigh and buttock muscles to support the lower back.

Starting position:
- Sitting with the upper body leaning forwards
- Straight back stretched out

Finishing position:
- Upright posture or upper body leaning backwards
- Position of the back unchanged

Stand upright, shoulder-width apart with your feet in the loops. Hold the gymnastics pole with outstretched arms in an overhand grip slightly wider than hip-width in front of your body (back of hands pointing forwards), tilt your upper body forwards with a straight back and bend your knees slightly. Stretch your legs and straighten your upper body again to return to the starting position.

Attention:
The movement takes place in the hip joint, move the gymnastics bar close to your body, keep your back straight.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variation:
Hold the gymnastics bar on your shoulders behind your head (longer lever).

1 gymnastic bar with elasticated straps

Stand with your feet shoulder-width apart and hold the gymnastics pole on your shoulders behind your head. Your feet are in the loops, your knees are slightly bent and your upper body is leaning forwards with a straight back. Bend your upper body and roll back up to the starting position.

Attention:
The pelvis remains stable and should not move, so try to straighten your upper body vertebra by vertebra.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variation:
Hold the gymnastics bar at knee height with outstretched arms instead of on your shoulders.

1 gymnastic bar with elasticated straps

Stand upright, shoulder-width apart, hold a dumbbell/kettlebell in each hand in front of your body at hip height (backs of hands pointing forwards), tilt your upper body forwards with a straight back and move the weight towards your shins. Lower the weight as far as you can keep your back straight before raising your upper body back to the starting position.

Attention:
The movement takes place in the hip joint, move the weight close to the body, keep your back straight.

Lighten:
Less weight or no weight at all.

Harden:
More weight.

2 dumbbells/kettlebells

Stand upright with the weight (dumbbell or kettlebell) with one arm (left) stretched out overhead (arm almost stretched out in an upright position), bend the leg (right - opposite side of the hand with the weight) and push the buttocks backwards without losing stability in the back, always looking towards the weight and finally lowering the upper body down/leaning forwards at an angle. The free arm (right) is brought crosswise to the shin of the extended leg (left). Then work the weight out of the torso in a controlled manner and push it back up to the upright starting position.

Starting position:
- Stand upright, shoulder-width apart
- Stabilise the weight with one arm overhead in a high position
- Tense the abdominal and gluteal muscles
- Look forwards

Finishing position:
- One leg extended, the other slightly bent (opposite side of the hand with the weight)
- Buttocks pushed backwards
- Upper body lowered/inclined forwards, free arm touches the shin crosswise
- Back remains straight
- Gaze directed towards the weight

Attention:
This exercise places high demands on mobility and stability, which is why it is only suitable for experienced exercisers.

1 dumbbell/kettlebell

Stand upright with the weight (dumbbell or kettlebell) with one arm (right) stretched out overhead (arm almost stretched out in an upright position), bend the leg (left - opposite side of the hand with the weight) and push the buttocks backwards without losing stability in the back, always looking towards the weight and finally lowering the upper body down/leaning forwards at an angle. The free arm (left) is brought crosswise to the shin of the extended leg (right). Then work the weight out of the torso in a controlled manner and push it back up to the upright starting position.

Starting position:
- Stand upright, shoulder-width apart
- Stabilise the weight with one arm overhead in an upright position
- Tense the abdominal and gluteal muscles
- Look forward

Finishing position:
- One leg extended, the other slightly bent (opposite side of the hand with the weight)
- Buttocks pushed backwards
- Upper body lowered/inclined forwards, free arm touches the shin crosswise
- Back remains straight
- Gaze directed towards the weight

Attention:
This exercise places high demands on mobility and stability, which is why it is only suitable for experienced exercisers.

1 dumbbell/kettlebell

Start standing, bend your upper body so that the barrel of the rifle is pointing towards the ground and return to the starting position.

Lighten:
Bend/lower your upper body less.

1 assault rifle (neutralised)

Place the thighs on the padding and fix the feet in the holder (feet pointing downwards). Make sure that the support pad is adjusted so that the hips are free and the legs are straight. The hips are extended, the exposed upper body is kept horizontal and the arms are held on the chest or crossed. From this position, lower the upper body, first lowering/tilting the chin towards the chest before starting to bend the spine in the neck. The upper back is then rolled up, followed by the lower back. Finally, the hips are flexed and the spine is briefly stretched. Once in the end position, the hips are stretched first in reverse order, while the spine is flexed. The hips remain stretched as the lower back and then the upper back are stretched. With a neutral spine and stretched hips, return to the starting position (upper body horizontal to the floor).

Caution:
Consciously curl or uncurl your back vertebra by vertebra.

Lighten:
-

Lighten:
Additional weight (on the chest)

1 glute-ham developer (GHD)

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

Place your hips on the padding and fix your feet in the holder with your legs stretched out (feet pointing downwards). The hips are stretched, the exposed upper body is held horizontally with a neutral spine, the arms are held on the chest or crossed. From this position, lower the upper body, first lowering/tilting the chin towards the chest before starting to bend the spine in the neck. The upper back is then rolled up, followed by the lower back. Once in the final position, the back is rolled up again in reverse order to return to the starting position with a neutral spine (first stretch the lower back, then the upper back and finally the neck).

Attention:
Consciously roll your back in or up vertebra by vertebra.

Lighten:
-

Harden:
Additional weight (on the chest).

1 glute-ham developer (GHD)

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

Place the thighs on the padding and fix the feet in the holder (feet pointing downwards). Make sure that the support pad is adjusted so that the hips are free and the legs are straight. The hips are extended, the exposed upper body is kept horizontal and the arms are held on the chest or crossed. From this position, bend the hips as far as possible (while maintaining the lumbar curve). The return to the starting position is initiated by tensing the gluteal muscles and hamstrings. Finally, the upper body is raised again until the hips are fully extended (upper body horizontal to the floor).

Attention:
The position of the upper body remains unchanged (keep the torso tensed).

Lighten:
Lower the upper body less; support from a partner; place a raised object underneath the upper body to support yourself with your hands.

Harden:
Additional weight (on the chest); place hands with bent arms by the ears; arms held high (extension of the body).

1 glute-ham developer (GHD)

1 plyo box/crate etc. ► Make the exercise easier (raised base)
1 weight disc ► Make the exercise more difficult (additional weight)

Stand on four feet with your legs slightly raised (and possibly crossed). Support your upper body with both hands slightly more than shoulder-width apart on a barbell (possibly with weight discs for better rolling). Roll the barbell forwards (arms extended above your head) and back to the starting position (lower and raise your upper body).

Attention:
Do not fall into a hollow back (only roll forwards as far as you can maintain the tension), actively tense your core.

Lighten:
Lower your arms (lower your upper body less).

Harden:
Add weight (on your shoulders); wedge the medicine ball between your buttocks and heels with your legs; raise your knees.

1 barbell

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

Stand on four feet with your legs slightly raised and crossed. Support your upper body on (2) dumbbells. Roll the dumbbells forwards (arms extended above your head) and back to the starting position (lower and raise your upper body).

Attention:
Do not fall into a hollow back (only roll forwards as far as you can maintain the tension), actively tense your core.

Lighten:
Lower your arms forward (lower your upper body less).

Harden:
Add weight (on your shoulders); wedge the medicine ball between your buttocks and heels with your legs; lift your knees.

2 dumbbells

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

Stand on four feet with your legs slightly raised, clamping a medicine ball between your buttocks and heels and supporting your upper body on two dumbbells. Roll the dumbbells forwards (arms extended above your head) and back to the starting position (lower and raise your upper body).

Attention:
Do not fall into a hollow back (only roll forwards as far as you can maintain the tension), actively tense your core.

Lighten:
Lower your arms (lower your upper body less); perform the exercise without a medicine ball.

Harden:
Add weight (on your shoulders); raise your knees.

2 dumbbells
1 medicine ball

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

Lie on your back with your upper body slightly raised (shoulder blades lifted off the floor), legs bent and held high (slightly more than 90 degrees at the knee joint, lower leg parallel to the floor), outstretched arms pointing slightly backwards at an angle, grasp the weight with both hands. Lower one leg so that the heel briefly touches the floor and return to the starting position (the angle in the knee joint remains practically unchanged). Switch sides after each exercise.

Attention:
Always keep your shoulder blades off the floor (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms at chest height or even further forwards; do not hold any additional weight in your hands.

Harden:
Hold your arms further back at an angle; more weight.

1 weight disc

Practitioner: Shoulder position and arms at the side of the body. Slow down the leg dropped by the partner as quickly as possible and bring it back up to the starting position.
Partner: Stand upright and hold the active participant's legs at about hip height. Alternately drop one leg.

Attention:
Always listen to/respond to your partner (adjust intensity). No sagging in the hips (tense position); rest on the shoulder blades and not on the neck.

Lighten:
Just hold the position (without letting go of one leg).

Harden:
Additional weight on the legs.

Variant:
Let go of the leg unknown to the exerciser (not alternating, legs released by the partner in random order).

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

Working with the cross-country ski ergometer does not require any prior knowledge of winter sports, the technique is beginner-friendly and quick to learn. However, there are a few points to bear in mind: Firstly, stand with your feet slightly more than shoulder-width apart (how close you stand to the device is a matter of taste, although taller people usually prefer a greater distance in order to achieve a full arm extension at the starting point and therefore ultimately a longer stroke). The hands should also be just outside the shoulders when gripping the handles. As the handles of the device are attached to freely movable hinges, you can easily rotate them to your optimum position. The edges of the hand, including the little finger, should be placed on the thickened end of the handle, allowing more pressure to be applied. At the beginning of the pull, the entire body is stretched, only the arms remain slightly bent, the handles are now pulled downwards at an angle until the hands are just below the knees (a V-shaped curve, where the hands move sideways away from the body, is avoided). At the lowest point, the elbows are fully extended while the knees are minimally bent (comparable to the starting position of a jump). In the return phase, the body straightens up again completely, synchronised with the backswing of the arms. Lifting your heels off the ground is perfectly fine, especially at higher speeds.

Attention:
Do not turn every repetition into a squat, as this will tire your legs too quickly. Take a deep breath before each pull on the machine and keep the abdominal muscles under constant tension.

Lighten/Harden:
The intensity is controlled by adjusting the air valve. The higher the lever is moved on the scale (1-10), the wider the flap opens and the more air can flow into the bike. More air means more resistance in the initial phase of the pull (comparable to a higher pedalling resistance in the higher gears on a bicycle). It is important to find a setting at which a continuous and controlled pressure can be maintained. If the setting is too high, the air resistance initially has to be overcome with an excessively strong pull and the remaining range of motion "runs into nothing", which is a waste of energy. If you pay attention to the background noise, you will get a suitable indicator: the aim should be to achieve the smoothest possible whirring with only slight peaks in the initial phase of the pull. Most exercisers tend to over-optimise the resistance setting. As is so often the case, less is more; levels 6-7 work well for men and 4-6 for women, with exceptions for particularly heavy and strong athletes.

Variant:
The double pole technique is usually used for training, which means that both arms work in synchronisation with each other. The diagonal technique, in which the arms are used alternately, is less common but can be used as a variation. It achieves lower speeds than the simultaneous use of the arms, but is certainly suitable as an occasional training stimulus, which above all creates a healthy rotation of the spine and a strain on the lateral trunk muscles. The diagonal technique can also correct imbalances in unevenly developed back and arm muscles (e.g. after injuries).

1 cross-country ski ergometer