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 legs parallel to the floor), outstretched arms pointing slightly backwards at an angle, grasp the weight with both hands. Extend one leg and return to the starting position. Switch sides after each exercise.

Attention:
Always keep your shoulder blades off the floor (constant tension), do not put your outstretched leg down, keep your 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; extend your leg less close to the floor.

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

1 weight disc

Lie on your back, legs stretched out in extension of the body slightly raised from the floor, lower back (lumbar spine) pressed towards the floor, grasp the weights (2 dumbbells, 1 kettlebell or weight disc) with both hands, arms stretched out at chest height pointing upwards (in front of you), with the shoulder blades slightly detached from the floor. Bend one leg (lower leg parallel to the floor, thigh approximately 90 degrees to the body) and stretch back to the starting position. Switch sides after each exercise.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Lift your legs further off the floor in the starting position; lower your legs completely after each repetition; do not hold any weight in your arms or bring your arms to the floor at the side of your body.

Harden:
Additional weight for the legs.

2 dumbbells/1 weight disc/kettlebell

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

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated band is held between the legs (place the band around the outer edge of the foot). Alternately bend the hips and straighten the knee so that the leg is pointing diagonally forwards in extension of the body.

Attention:
Do not fully lower the shoulder blades.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated rubber band is held between the arms (place the band around the edges of the hands/wrists), with the arms/shoulders constantly pressed apart (external rotation of the shoulders). Alternately bend the hips and straighten the knee so that the leg is pointing diagonally forwards as an extension of the body.

Attention:
Do not fully lower your shoulder blades; consciously push your shoulders outwards.

Lighten:
Lower your legs less.

Harden:
Add weight to your legs.

1 mini band

2 weight cuffs ► to make the exercise more difficult (additional weight)

Lie on your back with your shoulders raised off the floor and your outstretched arms pointing vertically upwards (holding position), your legs are bent so that your lower legs point forwards parallel to the floor and your thighs point diagonally backwards (approx. 45 degree angle at the knee joint). In this position (deadbend), the elbows are close to the knees. An elasticated rubber band is held between the arms (place the band around the edges of the hands/wrists), whereby the arms/shoulders are always pressed apart (external rotation of the shoulders). An elasticated band is also held between the legs (place the band around the outer edge of the foot). Alternately bend your hips and straighten your knee so that your leg is pointing diagonally forwards as an extension of your body.

Attention:
Do not fully lower the shoulder blades; consciously push the shoulders outwards.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

2 mini ribbons

Lie on your back with your arms flat on the floor at your sides (or place your hands under your buttocks/or clasp your hands behind your head), your outstretched legs slightly raised off the floor, stretch an elasticated band between your legs (place the band around the instep/soles of your feet). From this position, alternately bend one leg (lower leg practically parallel to the floor, upper leg approx. 90 degrees to the body - one-sided hip flexion) and stretch back to the starting position.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Lie on your back with your legs raised and bent (approximately right angle in the knee joints), your feet are in the loops, the gymnastics bar is held with both hands at chest height (backs of hands pointing towards the floor), alternately stretch both arms and one leg each against the resistance of the elastic bands in extension of the longitudinal axis of the body and return to the starting position.

Attention:
Actively tense your abdomen, the lower back must not lift off the floor (no hollow back).

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

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

1 gymnastic bar with elasticated straps

Lie on your back, hands resting loosely on your head (do not pull), legs raised, hips and knees bent at approximately 90°. Lift your shoulders slightly off the floor (crunch position). Extend one leg forwards, simultaneously bringing the opposite elbow towards the bent knee (in a criss-cross motion). Switch sides smoothly (like a cycling motion). Perform the movement in a controlled manner; do not simply ‘kick about’.

Attention:
Do not pull on the head (strains the neck), avoid fast and jerky movements (less effective), only ‘rotate’ the elbows, not the upper body, do not lift the legs too high (less tension in the abdomen), do not arch the lower back (the core loses tension).

Lighten:
Keep your feet on the floor (move only your upper body); perform the movement more slowly and with smaller ranges of motion; extend your legs less; rest your legs occasionally (avoid constant tension).

Harden:
Extend your legs further towards the floor (greater leverage); perform slower repetitions (greater tension); hold the position at the top of each rotation; use additional weight (e.g. small dumbbells in your hands).

2-4 weight cuffs/2 dumbbells ► make the exercise more difficult (additional weight)

High plank position, hands directly beneath the shoulders, arms straight, body in a straight line. Actively engage the core (abdomen and glutes). Alternately pull your knees diagonally towards the opposite shoulder (right knee to left shoulder – return to the starting position – left knee to right shoulder). Keep your upper body as stable as possible throughout the exercise. The movement can be performed slowly (in a controlled manner) or quickly (with a focus on cardio). Keep your breathing steady.

Attention:
Do not arch your back (puts unnecessary strain on the lower back), do not raise your hips too high (removes tension from the core), do not move too quickly or uncontrollably (reduces effectiveness), do not move your knees in a truly diagonal path (less activation of the oblique abdominal muscles), do not let your shoulders slump (unstable position).

Lighten:
Slower pace (no tempo); reduce the range of motion (don’t bring your knees as far forward); place your hands on a bench or box (less strain).

Harden:
Increase the pace (high-intensity – greater cardiovascular and core strain); place your feet on an unstable surface (e.g. sliders or a sling trainer); use additional weight; hold briefly at the end of the movement (keep your knees bent).

1 bench/box ► Makes the exercise easier (stable surface)
2 resistance bands/sliders/towels ► Makes the exercise harder (unstable surface)
1 weighted vest ► Makes the exercise harder (additional weight)

While standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it behind your head with the hands of your bent arms (clasp your hands behind your head, elbows at head height). Tilt your head forwards to stretch/tension the band and lift it back to the neutral starting position (neck extension/protraction).

Attention:
Movement takes place exclusively in the neck (upper body and arms remain stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Stand upright in a slight straddle position (starting position, then single-leg stance), alternately pull the heel up to the buttocks while jumping (bouncing slightly from one leg to the other), arms supported on the hips, crossed in front of the chest or in front of the body.

Attention:
Maintain upright position (body tension).

Lighten:
Exercise while standing (without jumping).

Harden:
Add weight (hold on the legs, shoulders or in the hands).

Variant:
Pause between jumps (stand completely, maintain balance) or jump continuously.

2 weight cuffs/1 weight vest/weight disc/sandbag/fighting backpack/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright in front of a wall (facing the wall), bring your arms to the floor close to the wall and move one leg at a time from a stepping position to the wall with momentum, place your heels against the wall to be able to hold yourself in the handstand (full body stretch, arms overhead in a high position). From this position, bend your arms very slowly and bring your head/body towards the floor. Once in the headstand position, bring the legs back to the standing position.

Attention:
Lower the upper body in a controlled manner.

Lighten:
Bend the arms slightly and bring the legs back to the standing position before the final position in the headstand.

Harden:
Additional weight (on the feet).

1 wall

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When hanging on the horizontal bar (upper grip, back of hands pointing backwards), arms bent so that the chin is at or above the horizontal bar (arms at least at shoulder height), hold the position (elbows close to the body, legs stretched).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the bar to place one or both feet in its loop.

Harden:
Additional weight.

Variation:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When hanging from the horizontal bar (upper grip, back of hands pointing backwards), bend your arms so that your chin is level with the horizontal bar (arms almost at shoulder height) and slowly stretch your arms to lower your body towards the floor in a controlled manner until your arms are finally fully extended overhead (passive hang, full body stretch).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the horizontal bar to place one or both feet in its loop.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the (right) hand of your bent arm (elbow pointing to the side) to the side of your head at ear level. Tilt the head to the (left) side to stretch/tension the band and return to the neutral starting position (lateral neck flexion).

Attetnion:
Movement takes place exclusively in the neck (upper body and arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the (left) hand of your bent arm (elbow pointing to the side) to the side of your head at ear level. Tilt the head to the (right) side to stretch/tension the band and return to the neutral starting position (lateral neck flexion).

Attention:
Movement takes place exclusively in the neck (upper body and arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Handstand against a wall, facing away from the wall and holding the position by placing your heels against the wall. Bend your arms until your head practically touches the floor (lower your body) and stretch back to the handstand (full body stretch, arms stretched and held high).

Attention:
Lower and raise your upper body in a controlled manner.

Lighten:
barely bend your arms; support the lifting of the upper body with your legs by bending them and pushing them upwards.

Harden:
additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the hands of your bent arms in front of your head (elbows at chest height, hands placed in front of your forehead). Tilt your head slightly forwards and backwards to stretch/tension the band and return to the starting position (neck flexion/retraction).

Attention:
Movement only takes place in the neck (upper body and arms remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Trainee: Standing, support the upper body on the vaulting box, clasp your hands behind your head (elbows pointing to the side), bring your elbows together in front of your head (in the direction of your gaze) and back to the starting position.
Partner: Stands on the opposite side of the vaulting box, holds the elbows against the movement of the active participant (pulls upwards/outwards).

Attention:
Always listen to/respond to the partner (adjust pressure/resistance). Elbows are at shoulder height or slightly below.

Lighten:
Less pressure/resistance from your partner.

Harden:
More pressure/resistance from your partner.

1 swing box (3-4 elements incl. top section)

Stand upright, arms extended downwards in front of your body with the dumbbells in your hands (hanging), the backs of your hands pointing forwards (overhand grip), raise your arms in the direction you are facing until they are horizontal (shoulder height, backs of hands pointing upwards), spread your arms out to the side from the holding position ("T" position), bring your arms back together in front of your head and lower them back to the starting position.

Attention:
Keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells

Stomach position on the inclined flat bench, arms almost stretched out towards the floor (hanging), grasp a dumbbell with each hand (overhand grip, palms facing forwards). In one movement, raise your arms frontally to approximately chin height (palms facing down), spread your arms out to the side (T-position, arms parallel to the floor), then bring your arms to the floor (palms facing your body). Now perform the movement in reverse order: Raise your arms sideways, bring them together in front of your head, then lower your arms to the floor back to the starting position.

Attention:
Despite the reduced possibility of falsification due to the upper body being fixed on the incline bench, ensure that the movement is performed slowly and evenly (jerking the weights upwards always leads to poorer training results and increases the risk of injury).

Lighten:
Less weight.

Harden:
More weight.

1 flat bench
2 dumbbells

Stand shoulder-width apart at the ends of the rope (facing the tyre), bend your knees slightly, grasp both ends of the rope with your hands and pull the tyre attached to the rope towards you. Once you have pulled the tyre up to your feet, sprint to the other side until the rope is taut again to restart the exercise.

Attention:
Keep your back straight.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 rope/rope
1 tyre (DURO)

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult (additional weight)

Bend your knees whilst keeping your back straight, lift a heavy dumbbell / kettlebell from the floor with one arm, and stand up in a controlled manner. The weight hangs at your side, next to your thigh, like a suitcase, whilst both shoulders remain at exactly the same height, without slumping towards the side bearing the weight or leaning back towards the opposite side. The upper body is upright, your gaze is directed straight ahead and the lateral core muscles are tensed to the maximum to compensate for the asymmetrical load. The free arm can be held out slightly for stabilisation. Now walk straight ahead at a steady, controlled pace. The torso remains absolutely vertical and stable, without swaying sideways or buckling, and the weight does not shift onto the leg. Halfway through the exercise, set the leg down in a controlled manner with a straight back and change sides. The aim is to achieve a completely composed, upright gait.

Attention:
The upper body tilts towards the side of the weight (lateral flexion); the exerciser leans extremely far to the free side in order to balance the weight purely through leverage; the shoulder on the side bearing the weight sags passively downwards and loses muscular control; the dumbbell swings back and forth like a pendulum; the gait is sloppy, hurried or shuffling; the head is thrust forward or held at an angle; the barbell is lifted and lowered with a rounded back.

Lighten:
Reduce the weight of the dumbbell / kettlebell; shorten the walking distance or take breaks to realign your posture; Slow down your walking pace; carry the weight with both arms (farmer’s walk) if stabilising your core on one side is still too challenging.

Harden:
Choose a significantly heavier weight (combat rucksack/sandbag); carry the weight overhead with your arm fully extended (waiter walk/overhead carry); balance on a line (e.g. walk along the narrow edge of an upturned bench); wear a weight vest as well.

1 dumbbell/kettlebell/combat backpack/sandbag (medium weight)

2 dumbbells/kettlebells/combat backpacks/sandbags (light weights in both hands) ► make the exercise easier (less weight/better balance)
1 dumbbell/kettlebell/combat backpack/sandbag (very heavy) ► make the exercise more difficult (additional weight)
1 long bench ► to make the exercise more difficult (balance component)

Take an object in one hand (e.g. military equipment or a combat rucksack), let your arms hang at the side of your body and carry the object over a certain distance.

Attention:
Keep your back straight, your pelvis stable with every step and your shoulders fixed (lower towards your hips).

Variant:
Hold an object in both hands.

Lighten:
Equipment approx. 5kg

Harden:
Heavier equipment (add 3 litres of water to the backpack)

Material per participant: Tenue CNK 420, 2 x material of approx. 5kg/10kg/15kg

Additional material: 2 fanjons, 2 PET bottles (1.5l)

In the CNG 428 tenue, step onto a raised area (e.g. wall); start alternately with the left or right leg (support from a team mate is possible). Run back and forth without stepping off/losing your balance.

Lighten:
Without equipment;
Wider wall.

Harden:
With combat backpack;
Narrower wall.

Material per participant: Tenue CNG 428

Additional material: 1 wall/ruins (station 6 of the outdoor obstacle course)