Stand upright shoulder-width apart, arms stretched out in front of you at shoulder height, backs of hands pointing away from the body to either side, an elasticated rubber band is stretched between the arms (place the band around the backs of the hands). From this position, open the arms/spread them out to the sides (pull the shoulder blades together - retraction/outward rotation of the shoulders) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-tape

Stand upright with your feet shoulder-width apart, arms bent in front of you (elbows at chest height, 90 degree angle at the elbow joint so that your upper arms are pointing forwards and forearms are pointing vertically upwards), stretch an elasticated band between your arms (place the band around your forearms slightly above your elbows). From this position, open the arms/spread them out to the sides (pull the shoulder blades together - retraction/outward rotation of the shoulders) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Back position with bent legs, arms stretched out to the side, hold the weapon in one hand on the hand guard, transfer the weapon from one hand to the other by simultaneously raising the arms to the pointing position (vertically upwards), then lower the arms back to the starting position.

Attention:
Do not lower your arms completely (constant tension).

Lighten:
Lower your arms less.

1 assault rifle (neutralised)

Progression I:
Set the sling trainer to a medium length, stand in an upright position facing the sling trainer, stretch your arms out to the side (shoulder height), lean back and slowly move your outstretched arms forwards, return to the starting position by pulling your upper body forwards (move your arms to the side), shifting your weight from the back leg to the front leg. After half the repetitions/time, change the standing leg (possibly organisation = 2 exercises, train both sides).

Progression II:
Analogue progression I, but only with slightly offset feet.

Progression III:
Analogue progression I, but with parallel feet (slightly wider than shoulder width).

Progression IV:
Analogue progression III, but with closed feet.

Attention:
Keep body tension, do not let hips sag (for all progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
Alternate arms in a T and Y position (horizontally and sideways upwards).

1 sling trainer

Step stance or shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), upper body slightly bent forward, arms stretched diagonally forwards/downwards, stretched arms behind the body (pulling the shoulder blades together) and return to the starting position.

Attention:
Keep your upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band
1 wall bar/tree

Stand with a light step or upright, shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band slightly above head height on the wall bars (on the tree), stretch your arms out diagonally upwards (hands at eye level), bring your outstretched arms down behind your body and back to the starting position.

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

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand upright, shoulder-width apart in the centre of the elastic band, with your hands gripping the band at chest height (backs of hands pointing towards your face), elbows of bent arms pointing downwards, arms stretched straight up next to your ears and bent back to the starting position.

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.

Variant:
Step with your front foot on the centre of the band.

1 elasticated rubber band

Half kneeling position with the upper body straight and the left knee on the floor (cable pulley side). The cable is positioned to the side of the body at approximately the height of the standing leg (appropriate distance). The cable is attached at the bottom. Hold the rope with your arms practically stretched out next to your body (cable pulley side) at about shoulder width. The arms should be pointing downwards at an angle of approximately 45 degrees. From this position, rotate your arms diagonally upwards over your shoulders to the other side of your body.

Attention:
Keep your upper body upright and your torso tensed. Do not put your weight down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Changing the aid: Grasp the one-handed handle with both hands.

1 weight tower/machine ► cable pulley (deep)

Half kneeling with the upper body straight and the left knee on the floor. Grasp the weight (weight plate, dumbbell or kettlebell) with your arms practically straight beside your body. The arms should be pointing downwards at an angle of approximately 45 degrees so that the weight is next to the hip of the kneeling leg. From this position, bring the practically stretched arms over the shoulder to the other side of the body with the torso rotating diagonally upwards.

Attention:
Keep your upper body upright and your torso tensed.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Perform the exercise with one arm.

1 weight disc/dumbbell/kettlebell

Half kneeling position with the upper body straight and the right knee on the floor (cable pulley side). The cable is positioned to the side of the body at approximately the height of the standing leg (appropriate distance). The cable is attached at the bottom. Hold the rope with your arms practically stretched out next to your body (cable pulley side) at about shoulder width. The arms should be pointing downwards at an angle of approximately 45 degrees. From this position, rotate your arms diagonally upwards over your shoulders to the other side of your body.

Attention:
Keep your upper body upright and your torso tensed. Do not put your weight down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Changing the aid: Grasp the one-handed handle with both hands.

1 weight tower/machine ► cable pulley (deep)

Half kneeling with the upper body straight and the right knee on the floor. Grasp the weight (weight plate, dumbbell or kettlebell) with your arms practically straight beside your body. The arms should be pointing downwards at an angle of approximately 45 degrees so that the weight is next to the hip of the kneeling leg. From this position, bring the practically stretched arms over the shoulder to the other side of the body with the torso rotating diagonally upwards.

Attention:
Keep your upper body upright and your torso tensed.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Perform the exercise with one arm.

1 weight disc/dumbbell/kettlebell

Half kneeling position with the upper body straight and the left knee on the floor (cable pulley side). The cable pull is positioned to the side of the body at approximately the height of the supporting leg (appropriate distance). The cable pull is attached at the top. Hold the rope with your arms practically stretched out next to your body (cable pulley side) at about shoulder width. The arms should be pointing diagonally upwards (at an angle of approximately 45 degrees). From this position, rotate your arms diagonally downwards over your shoulders to the other side of your body at hip level.

Attention:
Keep your upper body upright and your torso tensed. Do not put your weight down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Changing the aid: Grasp the one-handed handle with both hands.

1 weight tower/machine ► cable pulley (high)

Half kneeling position with the upper body straight and the right knee on the floor (cable pulley side). The cable pull is positioned to the side of the body at approximately the height of the supporting leg (appropriate distance). The cable pull is attached at the top. Hold the rope with your arms practically stretched out next to your body (cable pulley side) at about shoulder width. The arms should be pointing diagonally upwards (at an angle of approximately 45 degrees). From this position, rotate your arms diagonally downwards over your shoulders to the other side of your body at hip level.

Attention:
Keep your upper body upright and your torso tensed. Do not put your weight down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Changing the aid: Grasp the one-handed handle with both hands.

1 weight tower/machine ► cable pulley (high)

Attach the elastic band to the wall bars (or a tree, for example) at stomach height, stand shoulder-width apart (90 degree angle) to the wall bars (to the tree), arms stretched out towards the wall bars (tree) (to the left), grasp the elastic band with both hands, bring the stretched arms in front of the body at shoulder height and back to the starting position, keeping the upper body stable.

Attention:
No torso rotation, the movement only takes place in the shoulder joint.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Attach the elastic band to the wall bars (or a tree, for example) at stomach height, stand shoulder-width apart (90 degree angle) to the wall bars (tree), arms stretched out towards the wall bars (tree) (to the right), grasp the elastic band with both hands, bring the stretched arms in front of the body at shoulder height and back to the starting position, keeping the upper body stable.

Attention:
No torso rotation, the movement only takes place in the shoulder joint.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Jump with both legs onto the object on the ground (e.g. tyre) and back down to the starting position.

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

Lighten:
Select a lower element; lower cadence.

Harden:
Higher cadence; additional weight (on the feet); standing on the object, jump back up to the starting position.

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 upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), step onto the object first with the left leg, then with the other leg and back down to the starting position (stair climbing). A weight is held in both hands or in the arms (dumbbells, kettlebells, medicine ball). The start/starting leg remains identical for each exercise.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; more weight/greater load; additional weight (on the feet).

1 plyo box/swivel box
2 dumbbells/kettlebells/1 medicine ball

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

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), first step onto the object with the left leg, then with the other leg and back down to the starting position (stair climbing). The start/starting leg remains the same for each exercise.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element; lower cadence.

Harden:
Choose a higher element; higher cadence; hold the weight in both hands; additional weight (on the feet).

Variation:
Alternate with the left/right foot first (more demanding in terms of coordination).

1 plyo box/swing box

2 dumbbells/kettlebells/1 medicine ball ► make the exercise more difficult (additional weight)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), with one leg stretched out on the floor and the other (left) leg bent on the raised surface. Extend the bent leg and at the same time move the leg placed on the floor onto the base in order to stand on the box/swinging box. Then move both legs back to the starting position (right leg back on the floor, left leg remains on the raised surface).

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Select a lower element.

Harden:
Select a higher element; additional weight (on the back, in the hands or on the foot).

1 plyo box/swinging box

2 dumbbells/kettlebells/1 medicine ball/weight cuff/weight waistcoat ► make the exercise more difficult (additional weight)

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), with one leg stretched out on the floor and the other (left) leg bent on the raised surface. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the shoulder with a bent arm on the side where the leg is placed on the raised surface. Extend the bent leg and at the same time move the leg placed on the floor onto the base to get to a standing position on the box/swinging box. Then move both legs back to the starting position (right leg back on the floor, left leg remains on the raised surface).

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Select a lower element; do not hold any weight on the shoulder.

Harden:
Select a higher element; more weight; additional weight on the foot.

Variation:
Hold a weight (dumbbell or kettlebell) in both hands with hanging arms.

1 plyo box/swinging box
1 medicine ball/dumbbell/kettlebell

1 weight sleeve/weight waistcoat ► make the exercise more difficult (additional weight)
1 additional dumbbell/kettlebell ► variation of the exercise

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), step onto the object first with the right leg, then with the other leg and back down to the starting position (stair climbing). A weight is held in both hands or in the arms (dumbbells, kettlebells, medicine ball). The start/starting leg remains identical for each exercise.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; more weight/greater load; additional weight (on the feet).

1 plyo box/swivel box
2 dumbbells/kettlebells/1 medicine ball

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

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), first step onto the object with the right leg, then with the other leg and back down to the starting position (stair climbing). The start/starting leg remains the same for each exercise.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element; lower cadence.

Harden:
Select a higher element; higher cadence; hold the weight in both hands; additional weight (on the feet).

1 plyo box/swing box

2 dumbbells/kettlebells/1 medicine ball ► make the exercise more difficult (additional weight)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), with one leg stretched out on the floor and the other (right) leg bent on the raised surface. Extend the bent leg and at the same time move the leg placed on the floor onto the base in order to stand on the box/swinging box. Then move both legs back to the starting position (left leg back on the floor, right leg remains on the raised surface).

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Select a lower element.

Harden:
Select a higher element; additional weight (on the back, in the hands or on the foot).

1 plyo box/swinging box

2 dumbbells/kettlebells/1 medicine ball/weight cuff/weight waistcoat ► make the exercise more difficult (additional weight)

Stand upright in front of the plyo box (the vaulting box - 1 intermediate element plus top), with one leg stretched out on the floor and the other (right) leg bent on the raised surface. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the shoulder with a bent arm on the side where the leg is placed on the raised surface. Extend the bent leg and at the same time move the leg placed on the floor onto the base to get to a standing position on the box/swinging box. Then move both legs back to the starting position (left leg back on the floor, right leg remains on the raised surface).

Attention:
Keep your upper body upright, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards).

Lighten:
Select a lower element; do not hold any weight on the shoulder.

Harden:
Select a higher element; more weight; additional weight on the foot.

Variation:
Hold a weight (dumbbell or kettlebell) in both hands with hanging arms.

1 plyo box/swinging box
1 medicine ball/dumbbell/kettlebell

1 weight sleeve/weight waistcoat ► make the exercise more difficult (additional weight)
1 additional dumbbell/kettlebell ► variation of the exercise

Stand upright with your feet shoulder-width apart in front of the object, step onto the object lying on the floor (e.g. tyre) first with one leg and then with the other and then back down to the starting position (climbing stairs). Switch the starting position/leg too.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element; lower cadence.

Harden:
Higher cadence; additional weight (on the feet); standing on the object, two-legged jump upwards back to the starting position.

Variant:
Alternate with the left/right foot first (more demanding in terms of coordination).

1 tyre (10DM)

1 tyre (DURO)/helmet ► make the exercise easier (position)

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