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

Stand upright, shoulder-width apart, fix the elastic band with one foot (right) and grasp it crosswise with your hand (left) at about hip height, move your arm slightly in front of your body diagonally upwards over your head and back to the starting position, keeping your shoulder deeply fixed/set.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, fix the elastic band with one foot (left) and grasp it crosswise with your hand (right) at about hip height, move your arm slightly in front of your body diagonally upwards over your head and back to the starting position, keeping your shoulder deeply fixed/set.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Lying on your stomach with your upper body and legs slightly raised, both arms stretched out in a high position in extension of your body, hold your weight in your hands, move both arms backwards with a large arching movement so that the arms rest against the sides of your body (or bring them together behind your back). Then move your arms back to the starting position.

Attention:
Do not put your arms or legs on the floor.

Lighten:
Hold the basic position with your arms in the holding position; do not hold any additional weight in your hands.

Harden:
Add more weight.

2 weight discs/weight cuffs/weight balls/dumbbells

Prone position on the exercise ball with the upper body slightly raised, toes on the floor to stabilise the body, one arm in an upright position (stretched out in extension of the body), the other arm points down towards the feet, alternating the arm position including slight rotation of the upper body (crawling movement).

Attention:
Head, torso, hips and knees practically form a line (tense torso and gluteal muscles).

Lighten:
Just hold both arms in front and position (or raise and lower arms slightly).

Harden:
Hold additional weight in your hands.

1 exercise ball

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

Stand upright, arms supported on the hips, alternately extend one arm over the head to the other side, with the upper body accompanying the movement.

Lighten:
Smaller movements (less rotation).

Harden:
Additional weight (hold on the arms or in both hands).

Variant:
Hold an additional weight (e.g. weight disc) with both hands above the head and rotate the upper body alternately to the side (arms remain raised).

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult
1 weight disc ► variation of the exercise

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree), fix the elastic band at chest height on the wall bars (on the tree), extend your arm (left, side of the fixation) at chest height to the wall (to the tree), grasp the elastic band with an outstretched arm, bring your arm with a slightly bent elbow at chest height in front of your body (body centre) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint/upper body remains stable (no torso rotation).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree), fix the elastic band at chest height on the wall bars (on the tree), extend your arm (right, side of the fixation) at chest height to the wall (to the tree), grasp the elastic band with an outstretched arm, bring your arm with a slightly bent elbow at chest height in front of your body (body centre) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint/upper body remains stable (no torso rotation).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Two participants lie on their stomachs facing each other and hold hands with their elbows supported on the mat/floor. The free arm is supported on the forearm under the chest. The participants try to press the back of their opponent's hand onto the mat/floor. The first person to touch the mat/floor with the back of their hand loses. Change sides after each or several rounds.

2 soft mats (small) ►indoor version

2 tent sheets ►outdoor version

Indoor post set-up:
Connect the soft mats to each other on the narrow side using Velcro (exercise can also be carried out without mats)

While seated, hold your arms in front of you at chest height and grasp the handles (overhand grip), spread your arms out to each side against the resistance of the weight (T-position) and return to the starting position. As you move your arms backwards, imagine that you want to pinch an object between your shoulder blades.

Starting position:
- Sitting with arms stretched forwards at chest height
- Straight back stretched out

Finishing position:
- Arms at shoulder height tucked to the side of the body

Attention:
Be aware of the correct body position (posture of the back).

Stand upright, shoulder-width apart, upper arms close to the body, forearms pointing forwards (90 degree angle at the elbow joint), palms facing upwards. An elasticated band is stretched between the arms (place the band around the hands). From this position, move the forearms away from the body to the respective side (external rotation of the shoulders) to further stretch/tension the elastic band. Then bring your arms back to the starting position.

Attention:
The movement takes place in the forearms, while the upper arms remain stable.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, upper arms pointing forwards at shoulder height, forearms pointing upwards (90 degree angle at the elbow joint), with the palms facing forwards (in the direction of gaze). An elasticated rubber band is held in the hands. From this position, move the bent arms away from the body to the respective side (external rotation of the shoulders) to further stretch/tension the elastic band. Then bring your arms back to the starting position.

Attention:
The angle of the elbow joint remains stable, the movement takes place in the shoulders.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, arms outstretched at shoulder height in front of you, arms stretched horizontally forwards (front hold), hands holding the elastic band shoulder-width apart in front of your body, arms open/spread out to the sides (T-position of the body; shoulder blades together) and return to the starting position.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Select an elasticated band with less resistance.

Harden:
Select a rubber band with greater resistance.

Variant I:
Raise your arms sideways upwards (above your shoulders) or downwards (below your shoulders).
Variant II:
Alternately fix one arm in front and move the other arm to the side and back to the starting position (alternatively in an arching movement).

1 elasticated rubber band

Stand with a light step or upright, shoulder-width apart in front of the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), stretch your arms out horizontally forwards (hold in front of you), open your arms/spread them out to the sides (T-position of the body; pull your shoulder blades together) and return to the starting position.

Attention:
Do not arch your back (tense your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variant I:
Lift your arms sideways upwards (above shoulders) or downwards (below shoulders).
Variant II:
Alternately fix one arm in front and move the other arm to the side and back to the starting position (alternatively in an arching movement).

1 elasticated rubber band
1 wall bar/tree

Stand upright shoulder-width apart, arms outstretched at shoulder height in front of you, grasp one end of the band with each hand (stretch an elasticated rubber band between your arms), backs of hands pointing upwards away from the floor. From this position, open your arms/spread them out to the sides (pull your shoulder blades together) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band