Stand upright and stand next to a raised object (plyo box or vaulting box element incl. top). From a standing position, bend your legs and place your hands next to your feet to get into a squat position. Support yourself with your hands, jump backwards with both legs to get into the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, push back into the push-up position with both arms and jump back into the squat position. From the squat position, powerfully push your legs off the floor to perform a sideways jump onto the raised object (use the momentum of your arms). Without straightening the upper body and stretching the legs (again in the squat position), immediately jump again to the other side of the raised object. After landing (no need to stand upright), restart the exercise sequence from the squat position and then jump back to the starting position.

Attention:
Land as softly as possible on the box and then immediately jump again.

Lighten:
Lower intensity between each execution; lower height to jump over.

Harden:
Additional weight; higher object to jump over.

Variation:
Frontal jumps up and down from the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Stand upright next to an elevated surface (plyo box or Swedish box element including the top). From the standing position, bend your legs and place your hands next to your feet to move into a squat. Brace with your hands and jump both legs backward to get into the push-up position. Bend your arms to lower your upper body fully to the floor (prone position). From the prone position, push with both arms to return to the push-up position, then jump back into the squat. From the squat, push forcefully with your legs to perform a lateral jump over the elevated surface (using the swing of your arms). After landing (no need to stand upright), restart the movement sequence from the squat position, then jump again to return to the starting position.

Attention:
Land as softly as possible.

Lighten:
Lower intensity between each execution; step onto the box, do not jump; lower height to jump over.

Harden:
Additional weight; higher object to jump over.

Variation:
Frontal jumps up and down from the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

From a standing position, bend your legs, place your hands in front of your feet and jump backwards with both legs at the same time to get into a push-up position. Then jump back forwards with both legs to the starting position of the legs, perform a stretch jump from this crouching position (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again.

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

From a standing position, bend your legs and place your hands next to (in front of) your feet to assume the squat position. Support yourself with your hands and alternately move one leg backwards to reach the push-up position. Bend your arms to fully lower your upper body (prone position). From the prone position, use both arms to push yourself back into the push-up position, then alternately move one leg back into the squat position. From this squatting position, perform a stretch jump (optionally cross your arms briefly behind your head during the flight phase) and land back in the starting position to begin the exercise again (change which leg is moved backwards or forwards first for each exercise).

Attention:
No hollow back in the push-up position (body tension).

Lighten:
Lower intensity between the individual exercises; lower height during the stretch jump (or only straighten the upper body).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Deep push-up position, hold position.

Attention:
No hollow back, elbows bent approx. 45° from upper body ("A" shape with arms), shoulders are fixed and pulled down towards hips.

Lighten:
Place knees on floor (feet in high position); lower upper body less (arms barely bent); support arms on raised surface.

Harden:
Additional weight (on the back); place legs on a raised surface; unstable surface for the arms and/or legs.

Variant:
Vary the position of the hands/arms (e.g.: wide, narrow, together).

1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1 ball/1-2 balance cushion/balance board ► Make the exercise more difficult (unstable surface)
1 raised surface Make the exercise easier or ► Make the exercise more difficult (position)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time).

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the back); unstable base for the legs.

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), placing the hands or forearms on a balance ball.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Perform the exercise without the balancing hemisphere; knees on the floor.

Harden:
Additional weight (on the back); unstable base for the legs.

1 balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), with the hands or forearms placed on a balance hemisphere and the feet in the sling trainer (adjust the sling trainer to the length of the centre of the lower leg - while standing; feet vertically under the attachment point).

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or allow them to sag, tense your stomach).

Lighten:
Perform the exercise without the sling trainer and/or balance half-ball.

1 balance hemisphere
1 sling trainer

From the push-up position, alternate between the forearm plank and the push-up position (bending and extending one arm at a time). The hands or forearms are placed on the balance half-ball. The legs are positioned on an unstable surface.

Attention:
Feet, knees, pelvis and shoulders form nearly a straight line (body engaged, pelvis pushed slightly upward). Do not fully extend the arms. In the final position, actively pull the shoulder blades together.

Lighten:
Perform the exercise without the balance board.

Harden:
Add additional weight (on the back).

1 balance hemisphere

1 ball/balance cushion/balance board

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

Switch from the push-up position to the forearm support and back (bend and stretch one arm at a time), placing the hands or forearms on a balance ball.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Perform the exercise without the balancing hemisphere; knees on the floor.

Harden:
Additional weight (on the back); unstable base for the legs.

1 balance hemisphere

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable base)

Two participants assume the push-up position (facing each other). The participants try to unbalance each other by pulling their arms away (or dodging). Whoever leaves the push-up position first (e.g. knees touch the floor) loses.

No material required

The participants assume the push-up position and try to make another participant fall (knees on the floor) (pull hands away, push, dodge, unbalance, etc.). Whoever leaves the push-up position is eliminated and performs an additional exercise (e.g. wall sit, push-ups, forearm support). Which participant remains in the push-up position until the end?

No material required

Two participants stand opposite each other on a line and grab each other by one hand or forearm. The participants try to pull their opponent over the line. Whoever crosses the line first loses.

Variant:
Whoever has to lift one leg off the ground first loses.

2 marking cones/caps (optional) ►Pitch marking

Post setup:
Caps mark the centre line.

The group lines up behind a starting marker. There is a large soft mat in front of the group. On the start command, a binomial (possibly holding hands) or a single participant jumps onto the mat. After the jump, the next pair/participant is handed over, who in turn jumps onto the mat. The aim of mat jumping is to jump onto the soft mat in such a way that the mat is propelled as far forwards as possible. The winner is the group that gets their soft mat over a line or against a wall first. To ensure that the mat is not pushed further forwards when climbing down, the mat must always be left in the direction of the goal.

Per group:
1 soft mat (large)
1 marking cone/cap/painting stick

Multiple groups of 2 try to push down the mats of the opposing teams with their mats held above their heads. Which team can hold their mat up the longest?

Variant:
Replace larger groups and the small ones with large mats.

Per group:
1 soft mat (small)

4 soft mats (large) ►Variation of the exercise

Two teams try to push a mat over an agreed opponent's boundary. The point of attack is only the mat and not the opponent.

1 soft mat (large)

Two groups line up back to back along a line. The participants in both groups hook each other with their arms. The teams try to push each other over a previously agreed line.

No material required

4 marking cones/caps (optional)

Participant A stands in a stepping position with their arms crossed behind their back and their front foot in a tyre. Participant B stands in box position and is allowed to move freely. Participant B now tries to hit A on the forehead with single straights (no series, combinations or feints). A tries to prevent these hits by avoiding them. Each hit scores one point. If B hits too hard, all points are lost. Roles change after a set time or after reaching a certain number of points.

Variations:

• Feint allowed;
• Do not perform as a competition form. B deliberately hits slower so that A can practise avoidance;
• Avoidance to the back not allowed, only to the side and downwards;
• Cover/block allowed.

Participant:
1 pair of boxing gloves

Participant:
1 tyre

The participants lie on their stomachs, form a circle and hold hands (or interlock arms). Depending on the size of the group, two to four "farmers" are nominated who now have to grab as many of the participants lying on the floor (carrots) by the feet and pull them out of the circle (time limit may apply). If they succeed in doing this with one of the participants, this person automatically becomes a "farmer". The aim is to have harvested all the "carrots" at the end.

No material required

Standing upright, hold two dumbbells at the side of your body with your arms hanging down, grasp the dumbbells with an underhand grip (palms facing forwards), raise your practically straight arms upwards in a circular motion so that your almost closed arms are pointing diagonally upwards in front of your head (first raise the dumbbells sideways before bringing your arms together slightly above head height at about shoulder height). While raising the dumbbells, turn your arms in so that the backs of your hands are pointing upwards in the end position. Then move your arms back to the starting position in the reverse sequence of movements.

Attention:
Keep your shoulders lowered and your back straight; always keep your arms under tension (do not let them hang completely or bring them fully together).

Lighten:
Without/less weight.

Harden:
More weight or additional weight (on the arms).

2 dumbbells

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

Rest on your forearms on two exercise balls, legs straight, feet hip-width apart. Actively engage your entire body (core, glutes, legs). Roll the balls forward slowly and in a controlled manner (your body will gradually extend as you do so). Stop briefly at the point where you can no longer maintain the tension, then roll back to the starting position. The entire movement should be slow and controlled (no momentum) and the body should remain in a stable line.

Attention:
Do not arch your back when rolling forward; do not lift your bottom too high or let it drop, do not roll too quickly (momentum rather than control), do not let your shoulders roll inwards, do not rely solely on your arms (instead of your core – incorrect movement pattern), do not roll too far forward (loss of control in the lower back).

Lighten:
Smaller rolling motion (just slightly forwards and backwards); keep your knees on the floor instead of your feet (knee plank rollout); start with the ball closer to your body; perform the exercise using a gym ball.

Harden:
Roll further forwards (greater leverage); stand on one leg or with feet closer together; slow down the eccentric phase; hold the stretched position; use a high plank position instead of a forearm plank. 

2 exercise balls

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

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

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), hold a (light) dumbbell in each hand, stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells

Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), hold a (light) dumbbell in each hand, stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

2 weight cuffs/weight balls/dumbbells

Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent beside your body (hands at head height - palms facing inwards or downwards - W position), stretch your arms out diagonally forwards as an extension of your body and bend them back to the starting position.

Attention:
Do not lower your upper body and arms completely.

Lighten:
Lower your upper body/arms after each repetition or every now and then.

Harden:
Additional weight on the arms/in the hands.

Note:
The position of the hands is important for the target muscles and the position of the joints.
Palms facing down (pronated grip) = muscle activation: emphasizes the upper trapezius and the external rotators of the shoulder (e.g., infraspinatus, teres minor) / shoulder position: shoulders are more externally rotated / advantage: good posture correction, strengthens the back of the shoulders / disadvantage: can be uncomfortable or restrictive if you have shoulder problems.
Palms facing each other (neutral grip) = muscle activation: activates the middle trapezius, rhomboids, and rear deltoid muscles more strongly / shoulder position: less external rotation, easier on the joints / advantage: often more comfortable for the shoulder joints, better control / disadvantage: less targeted external rotation if that is the goal.
When to choose which: Shoulder health/rehab = neutral (palms facing each other)/focus on external rotators = pronated (palms facing down)/improve posture = both options are useful/keep movement pain-free = neutral is preferable.
Conclusion: The hand position during the W extension influences which parts of the shoulder muscles are used more and how stressful the movement is for the shoulder joints. Both variants are useful – depending on the goal or how it feels, both can be used (or even alternated during training).

Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.

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