Supine position, one leg bent, the other (right leg) is stretched out in an upright position and points upwards accordingly (approx. 45 degrees between the thighs), the (left) arm on the side of the bent leg is bent and placed next to the head, the other arm is placed on the stomach, raise and lower the upper body (left elbow pulls towards the stretched-out right leg).

Attention:
Do not lower your upper body completely (constant tension), do not pull your head with your hand (place your hand next to your ear), the arm placed on your stomach prevents you from resting on the opposite shoulder.

Lighten:
Lift the upper body less; arm outstretched in front instead of bent next to the ear.

Harden:
Arm outstretched (not bent next to the ear) with additional weight.

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

Position yourself in a supine position with your left leg bent over (or next to) the other outstretched leg (knee height). Hold your outstretched arms next to your bent knee and raise and lower your upper body next to your bent knee towards your feet (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body (support it on your shoulders).

Lighten:
Lift your upper body less; just hold the position (without pulling your upper body towards your feet).

Harden:
Hold additional weight in your hands.

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

Sit on your back with your legs (and feet) bent. Hold the pistol with outstretched arms in front of you and raise your upper body to your (left) knee, guide the pistol past your knee forwards and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less; just hold the position.

1 pistol (neutralised)

Lie on your back with your legs and feet bent. With your arms outstretched in front of you, raise your upper body towards your (left) knee, bring your hands past your knee forwards and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold additional weight in your hands.

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

Sit on your back with your left leg bent over (or next to) the other outstretched leg (knee height). Hold the pistol with outstretched arms next to the bent knee and raise the upper body next to the bent knee and guide the pistol towards the feet. Then lower your upper body back to the starting position.

Attention:
Do not lower your upper body (support yourself on your shoulders).

Lighten:
Lift your upper body less; just hold the position (without pulling your upper body towards your feet).

1 pistol (neutralised)

Back position with the (legs and feet) bent. Hold the assault rifle with outstretched arms in a forward position (barrel/piston pointing to the side) and raise the upper body to the (left) knee, guide the assault rifle past the knee to the front and back to the starting position.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension).

Lighten:
Raise the upper body less; hold the position only.

1 assault rifle (neutralised)

Sit on your back with your right leg bent over (or next to) the other outstretched leg (knee height). Hold your outstretched arms next to your bent knee and raise and lower your upper body next to your bent knee towards your feet (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body (rest it on your shoulders).

Lighten:
Lift your upper body less; just hold the position (without pulling your upper body towards your feet).

Harden:
Hold additional weight in your hands.

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

Lie on your back with your legs (and feet) bent. With the pistol in front of you with outstretched arms, raise your upper body to your (right) knee, move the pistol past your knee to the front and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less; just hold the position.

1 pistol (neutralised)

Lie on your back with your legs (and feet) bent. With your arms outstretched in front of you, raise your upper body to your (right) knee, bring your hands past your knee forwards and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold additional weight in your hands.

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

Sit on your back with your right leg bent over (or next to) the other outstretched leg (knee height). Hold the pistol with outstretched arms next to the bent knee, raise the upper body next to the bent knee and bring the pistol towards the feet, then lower the upper body back to the starting position.

Attention:
Do not lower the upper body (rest on the shoulders).

Lighten:
Lift the upper body less; only hold the position (without pulling the upper body towards the feet).

1 pistol (neutralised)

Lie on your back with your legs (and feet) bent. Hold the assault rifle with outstretched arms in a forward position (barrel/piston pointing to the side) and raise the upper body to the (right) knee, guide the assault rifle past the knee to the front and back to the starting position.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension).

Lighten:
Raise the upper body less; only hold the position.

1 assault rifle (neutralised)

Lie on your back with your legs on the top of the vaulting box or bent against it and your arms stretched out in front of you. Raise and lower the upper body alternately to one side and the other of the knees towards the heels.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Lift the upper body less, arms at the side of the body and alternately pull the upper body towards the knees with one arm.

Harden:
Hold additional weight in your hands.

Variant:
Change the distance between the feet and buttocks.

2 vaulting box elements (incl. upper section)
1 soft mat (small)

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

Lie on your back with your legs (and feet) bent. With your arms outstretched in front of you, raise your upper body alternately to your left and right knee and bring your hands forwards past your knee (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not lift it too far (constant tension).

Lighten:
Lift your upper body less (move your hands less far forwards).

Harden:
Hold additional weight in your hands.

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

Lie on your back on the exercise ball with your legs on the floor. Place your arms at an angle next to your head and raise your upper body slightly to the side and turn out (pull your elbows diagonally towards your knees). Switch sides after each exercise.

Attention:
Do not lower your upper body completely and do not raise it too high (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Lift/untwist your upper body less; cross your arms over your chest; just hold the position.

Harden:
Hold your arm in front/up and, if necessary, cross your hand over your knee; hold additional weight in your hands.

1 exercise ball

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

Lie on your back with your legs up, arms stretched out to the side (T-position). Grasp one end of the elastic band with each hand, with the band running under the upper back, and alternately bring one hand to the opposite knee and back to the starting position (lift the shoulder blades off the floor).

Attention:
Never lower your shoulders completely, keep them taut at all times.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Lie on your back with your legs (and feet) bent. Hold the pistol with outstretched arms in front of you and alternately raise your upper body to your left or right knee or move the pistol past your knee forwards and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less; just hold the position.

1 pistol (neutralised)

Back position with bent legs (and feet). Hold the assault rifle with outstretched arms in a forward position (barrel/piston pointing to the side) and raise the upper body to the left or right knee or move the assault rifle past the knee to the front and back to the starting position.

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension).

Lighten:
Lower the upper body less; just hold the position.

1 assault rifle (neutralised)

Back position, legs bent in a high position, arms outstretched in front position, raise upper body to the (left) knee, bring the hands past the knee forwards towards the foot and back to the starting position (lift shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold an additional weight in your hands.

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

Back position, legs bent in a high hold, pistol with outstretched arms in front hold, raise the upper body to the (left) knee, move the pistol past the knee forwards towards the foot and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less (bring the pistol less far to your heel); only hold the position.

1 pistol (neutralised)

Back position, legs bent in a high position, arms outstretched in front position, raise upper body to the (right) knee, move hands past the knee forwards towards the foot and back to the starting position (lift shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; just hold the position.

Harden:
Hold additional weight in your hands.

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

Back position, legs bent in a high hold, pistol with arms outstretched in front hold, raise upper body to the (right) knee, guide the pistol past the knee forwards towards the foot and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less (bring the pistol less towards your heel); only hold the position.

1 pistol (neutralised)

Back position, legs bent in a high position, arms outstretched in front position, lift the upper body alternately to the left and right knee, bring the hands past the knee forwards towards the foot and back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; only hold the centre position with your upper body raised.

Harden:
Hold additional weight in your hands.

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

Back position, legs bent and held high, pistol held out in front of you with outstretched arms, raise your upper body alternately to your left or right knee, move the pistol past your knee forwards towards your foot and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less (bring the pistol less towards your heel); only hold the position.

1 pistol (neutralised)

Stand upright shoulder-width apart, one arm (left) hanging along the side of the body holds one end of the elasticated rubber band (below the hip bone approximately mid-thigh), the other (right) bent arm (approx. 90 degree angle in the elbow joint - upper arm pointing vertically downwards, forearm pointing horizontally towards the floor) fixes the other end of the band on the hip bone (left). Move the practically stretched training arm (left) backwards (one-sided retroversion) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint (upper body remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand upright shoulder-width apart, one arm (right) hanging along the side of the body holds one end of the elasticated rubber band (below the hip bone approximately mid-thigh), the other (left) bent arm (approx. 90 degree angle in the elbow joint - upper arm pointing vertically downwards, forearm pointing horizontally towards the floor) fixes the other end of the band on the hip bone (right). Move the practically stretched training arm (right) backwards (one-sided retroversion) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint (upper body remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band