Shift on all fours. The arms and legs are almost fully extended and the chest is pointing upwards. Movement is in the direction of the arms.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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

Shift on all fours. The arms are almost fully extended, the legs are bent and the chest is facing upwards. Movement is in the direction of the legs.

Attention:
The buttocks are not lowered.

Lighten:
The buttocks are closer to the floor (sagging).

Harden:
Additional weight (on the hips).

Variant:
Forwards, backwards and sideways shifts are possible.

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

Progression I:
Adjust the sling trainer to mid-lower leg length (standing). Stand on four feet with your forearms in the slings, looking towards the floor (head in extension of the spine). Lift your knees (slightly) off the floor and hold the position.

Progression II:
Analogue progression I, but with support on your hands.

Progression III:
Analogue progression II, additionally bring your hands forwards.

Attention:
Keep your back straight, no hollow back.

Harden:
The more horizontal the body position and the further away the feet are from the attachment point, the more challenging the exercise becomes.

Variant:
For progression I+II, raise and lower the pelvis (do not put your knees down).

1 sling trainer

Progression I:
Adjust the sling trainer to the length of the centre of the lower leg (when standing). Stand with four feet on the forearms, feet vertically under the attachment point in the slings, looking towards the floor (head in line with the spine). Lift your knees off the floor and hold the position.

Progression II:
Analogue to progression I, but with the upper body supported on the hands.

Progression III:
Analogue to progression I, but with the upper body pushed back slightly with pressure from the shoulders and then returned.

Attention:
Keep your body tense, don't let your hips sag and keep your back straight (for all progressions).

Harden:
The further away your head is from the attachment point, the more challenging the exercise becomes.

Variant:
In progressions I+II, raise and lower your pelvis (don't put your knees down).

1 sling trainer

Stand with one leg on the tyre and one on the floor, alternating the foot position as you jump.

Attention:
Keep your upper body upright, cushion your landing.

Lighten:
Start the exercise standing in front of the object, alternating one foot on the object and back to the starting position (no jumps - similar to climbing stairs); choose a lower element; lower cadence.

Harden:
Higher cadence; additional weight (on the feet); jump on the tyre (helmet) upwards to change legs.

1 tyre (10DM)

1 tyre (DURO)/helmet ► Make the exercise easier

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

Stand with one leg on the long bench/swinging box top and the other leg on the floor. Alternate the foot position during the jump.

Caution:
Keep your upper body upright, cushion the landing.

Lighten:
Start the exercise standing in front of the element, alternating one foot on the object and back to the starting position (no jumps); choose a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; additional weight (on the feet); jump on the element to change legs.

1 long bench

1 vaulting box top section ► Easier exercise (position)

2 vaulting box elements (incl. top section) ► More difficult exercise (position)
2 weight cuffs/1 weight waistcoat ► More difficult exercise (additional weight)

Pull the tyre attached to a rope/rope over a certain distance, transport options:

• Back to the tyre, grasp the rope/rope over one shoulder with both hands;

• Look towards the tyre, grasp the rope in front of the body with both hands and run backwards.

Attention:
Keep your upper body upright (tense your torso).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 tyre (DURO)
1 rope/rope

1 tyre (PUCH) ► Make the exercise easier

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

Push-up position, rifle (lying flat on the ground or placed on the bipod support) straight in extension of the body between the arms, grip the rifle alternately with the right or left hand on the hand guard, lift it slightly and move it a little to the side.

Attention:
No hollow back, tense torso.

Lighten:
Support yourself in place; place your knees on the floor.

Harden:
Integrate a push-up between repetitions.

Variation:
When gripping the assault rifle, extend the respective arm horizontally forwards in the extension of the body before putting the weapon down again.

1 assault rifle (neutralised)