Stand upright with your feet shoulder-width apart in front of the long bench, step onto the long bench first with one leg and then the other and then back down to the starting position (stair climbing). Alternate start/leg as well.

Attention:
Keep your upper body upright.

Lighten:
Select a lower element (e.g. vaulting box top); lower cadence.

Harden:
Choose a higher element; higher cadence; additional weight (on the feet); two-legged jump into the air after standing on the long bench.

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

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)

Stand upright in front of the (flat) bench, first with one leg, then with the other, climb onto the bench and back down to the starting position (stair climbing). Change starting position/leg after each exercise or after a few repetitions.

Starting position:
- From an upright, shoulder-width stance, position one foot on the bench
- Hold the weight in your hands on one or both sides or place it on your shoulders
- Tense your abdominal and gluteal muscles

Finishing position:
- Stand upright on the bench
- Keep your back straight

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

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

1-2 dumbbell(s)/kettlebell(s) or 1 barbell

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

Attention:
Keep the 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)

Push-up position, hands placed on an object (e.g. combat rucksack or tyre), step down from the object (move hands to the floor one after the other) and return to the starting position.

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

Lighten:
Support in place (possibly raise arms slightly alternately).

Harden:
Higher object; additional weight (on the back); unstable support for the legs.

1 combat rucksack/tyre (PUCH)

1 tyre (10DM) ► make the exercise more difficult (position)
1 weight vest/weight disc/sandbag/(additional) combat rucksack ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable base)

Push-up position, hands placed on the top of the vaulting box; step down from the box (move your hands to the floor one after the other) and return to the starting position.

Attention:
No hollow back, tense torso, elbows bent at an angle of approx. 45 degrees from the body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Support yourself in place (if necessary, lift your arms slightly alternately).

Harden:
Higher object (e.g. additional vaulting box element or long bench); additional weight (on your back); unstable support for your legs.

1 vaulting box top

1 additional vaulting box element or 1 long bench ► make the exercise more difficult (position)
1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (left) leg resting on the tip of the toe. Move the back leg onto the raised surface (leg bent at approximately a right angle), extend the free leg in a fluid movement and at the same time perform a small jump into the air. Land back on the plyo box/swinging box using only the leg with which the one-legged jump was performed. Then move the free leg back to the starting position in a lunge. The other (right) leg accompanies the movement (bend the leg during the jump), but is only lifted off the floor and put down again in the same position (do not place the foot on the raised surface).

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

Lighten:
Select a lower element; do not perform a jump.

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

1 plyo box/swivel box

1-2 dumbbells/kettlebells/weight man chains/1 weight vest/medicine ball ► make the exercise more difficult (additional weight)

Stand in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (left) leg placed on the tip of the toe. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the side where the leg is placed on the raised base with the arm bent at the shoulder. Move the back leg onto the raised surface (leg bent at approximately a right angle), extend the free leg in a fluid movement and at the same time perform a small jump into the air. Land back on the plyo box/swinging box using only the leg with which the one-legged jump was performed. Then move the free leg back to the starting position in a lunge. The other (right) leg accompanies the movement (bend the leg during the jump), but is only lifted off the floor and put down again in the same position (do not place the foot on the raised surface).

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

Lighten:
Select a lower element; do not jump; 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 in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (right) leg resting on the tip of the toe. Move the back leg onto the raised surface (leg bent at approximately a right angle), extend the free leg in a fluid movement and at the same time perform a small jump into the air. Land back on the plyo box/swinging box using only the leg with which the one-legged jump was performed. Then move the free leg back to the starting position in a lunge. The other (left) leg accompanies the movement (bend the leg during the jump), but is only lifted off the floor and put down again in the same position (do not place the foot on the raised surface).

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

Lighten:
Select a lower element; do not perform a jump.

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

1 plyo box/swivel box

1-2 dumbbells/kettlebells/weight man chains/1 weight vest/medicine ball ► make the exercise more difficult (additional weight)

Stand in a lunge in front of the plyo box (the vaulting box - 1 intermediate element plus top), with the back (right) leg placed on the tip of the toe. A medicine ball (or another weight such as a dumbbell or kettlebell) is held on the side where the leg is placed on the raised base with the arm bent at the shoulder. Move the back leg onto the raised surface (leg bent at approximately a right angle), extend the free leg in a fluid movement and at the same time perform a small jump into the air. Land back on the plyo box/swinging box using only the leg with which the one-legged jump was performed. Then move the free leg back to the starting position in a lunge. The other (left) leg accompanies the movement (bend the leg during the jump), but is only lifted off the floor and put down again in the same position (do not place the foot on the raised surface).

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

Lighten:
Select a lower element; do not jump; 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

Take a running start parallel to the band, jump off over the front foot, touch down on the line with the back foot first, cushion the swing well with your knees and land in a cross-legged stance.

Variant
Jump without a running start with both feet at the same time.

Easier:
Jump onto a lower slackline.

Harder:
Jump onto a higher slackline; jump with a half turn.

1 Slackline

Stand upright, arms supported on the hips, lunge forward (with the left leg), bend the front (and back) leg to a right angle, hold the position.

Caution:
Always keep the front knee behind the tip of the foot and centred over the foot. Lower your body in the centre (follow the back knee like a plumb line, keep your upper body upright, tense your stomach).

Lighten:
Lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position); unstable base for supporting the front leg.

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► Make the exercise more difficult (unstable surface)

Lunge, upper body upright, front (left) leg on the balance board (board on the wedges) and bent to approximately a right angle, arms supported on the hips, crossed on the chest or behind the head or in front, hold the position.

Attention:
Upright upper body (tense torso), front knee always remains behind the tip of the foot and centred over the foot, distribute weight over the entire front foot.

Lighten:
Without a balance board; lower your upper body less (greater angle at the knees).

Harden:
Balance board on the roller (instead of on the wedges); additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variant:
Bend and straighten the front leg (raise and lower the upper body).

1 balance board
2 wedges (semicircular)

1 roller ► make the exercise easier

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)

Start in a standing position on the balance board (lengthways on the board), with the leg resting flat on one end of the balance board (left) and the leg supported on the tips of the toes at the other end (right). Bend both legs so that the knee of the back leg (right) touches the balance board. Then stretch both legs back to the starting position.

Lighten:
Without the balance board; lower your upper body less (greater angle at the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

1 balance board

1 weight vest/weight disc/(medicine) ball/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)

Stand upright, arms supported on the hips, lunge forward (with the right leg), bend the front (and back) leg to a right angle, hold the position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Lower your body in the centre (follow the back knee like a plumb line, keep your upper body upright, tense your stomach).

Lighten:
Lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position); unstable base for supporting the front leg.

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► make the exercise more difficult (unstable surface)

Lunge, upper body upright, front (right) leg on the balance board (board on the wedges) and bent to approximately a right angle, arms supported on the hips, crossed on the chest or behind the head or in front, hold the position.

Attention:
Upright upper body (tense torso), front knee always remains behind the tip of the foot and centred over the foot, distribute weight over the entire front foot.

Lighten:
Without a balance board; lower your upper body less (greater angle at the knees).

Harden:
Balance board on the roller (instead of on the wedges); additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variant:
Bend and straighten the front leg (raise and lower the upper body).

1 balance board
2 wedges (semicircular)

1 roller ► make the exercise easier

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)

Start in a standing position on the balance board (lengthways on the board), with the leg resting flat on one end of the balance board (right) and the leg supported on the tips of the toes at the other end (left). Bend both legs so that the knee of the back leg (left) touches the balance board. Then straighten both legs back to the starting position.

Lighten:
Without the balance board; lower your upper body less (greater angle at the knees).

Lighten:
Additional weight (on the shoulders, with arms hanging down or in a forward or upright position).

1 balance board

1 weight vest/weight disc/(medicine) ball/sandbag/2 dumbbells ►Make the exercise more difficult (additional weight)

Lunge (upper body upright, stomach tensed), arms supported on the hips, folded across the chest, bend the front (and back) leg to a right angle, straighten the legs for a two-legged jump, change leg position during the jump (move the back leg forwards and the front leg backwards), land in the starting position (mirror-inverted).

Attention:
Always keep your front knee behind the tip of your foot and centred over your foot. Keep your upper body as stable as possible.

Lighten:
Higher basic position/lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

Variation:
Jump height can be varied: high jumps with plenty of time to change leg position or only small jumps with quick leg shifts.

1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)

Lunge, upper body rotated towards the bent leg with arms as straight as possible (looking to the side), front (and back) leg bent to a right angle, legs stretched out for a two-legged jump, change leg position during the jump (move back leg forwards and front leg backwards) and move the upper body and arms to the other side, landing in the starting position (mirror-inverted).

Attention:
Always keep the front knee behind the tip of the foot and in the centre of the foot.

Lighten:
Higher starting position/lower upper body less (larger angle in the knees).

Harden:
Additional weight (hold in your hands).

Variation:
Jump height can be varied: high jumps with plenty of time to change leg position or only small jumps with quick leg shifts.

1 weight vest/weight disc/(medicine) ball/1-2 dumbbells ► make the exercise more difficult (additional weight)

Stand, upper body upright and stomach tensed, weapon held high or in front, lunge forward (with the left leg), bend the front (and back) leg to approximately a right angle, push off the front (left) leg to return to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle at the knees).

Variant:
With each lunge, the assault rifle is passed between the legs.

1 assault rifle (neutralised)

Stand upright, upper body upright and stomach tensed, arms supported on the hips, folded across the chest or in front, lunge forwards (with the left leg), bend the front (and back) leg to a right angle, push off the front (left) leg to return to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle at the knees).

Harden:
Additional weight (on the shoulders, with hanging arms or in a forward or upright position).

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/fighting backpack/2 dumbbells ► make the exercise more difficult (additional weight)

The barbell rests on the upper back. From a hip-width upright stance, take a large step forwards (with your left leg), lowering your hips so low that your back knee almost touches the floor (both legs at right angles, so to speak). The front (left) leg is then pushed backwards to return to the starting position.

Starting position:
- Stand with hips wide apart
- Feet pointing forwards
- Barbell placed on upper back, grasp barbell with wide overhand grip
- Look (always) straight ahead in neutral position

Finishing position:
- The front knee is bent at a right angle directly over the heel
- The back knee almost touches the floor
- The upper body remains upright

Attention:
The front knee always remains behind the toe and centred over the foot.

Variant:
Replace the barbell with dumbbells, which are held next to the body with outstretched arms (or also hold the kettlebell in front of the chest or in a holding position).

1 barbell

2 dumbbells/kettlebell ► variation of the exercise

Stand, upper body upright and stomach tensed, pistol held out in front of you with arms outstretched, lunge forwards (with the left leg), bend the front (and back) leg to a right angle, push off the front (left) leg to return to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle at the knees).

Variant:
With each lunge, the pistol is passed between the legs (change hands between the legs).

1 pistol (neutralised)

Standing, upper body upright and abdomen tensed, with arms hanging at the side of the body, grasp a weight (dumbbell or kettlebell) with both hands. Lunge forwards (with the left leg), bend the front (and back) leg to approximately a right angle (buttocks at knee height of the front leg, knee of the back leg almost touching the floor), then push off the front (left) leg to return to the standing position in the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle in the knees); less or no weight.

Harden:
Additional weight.

Variant I:
Extend and bend the legs (raise and lower the upper body) in the lunge position without bringing the front leg back to the starting position in the upright position.
Variant II:
Weights with outstretched arms at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge).

2 dumbbells/kettlebells

1 weight waistcoat ► to make the exercise more difficult (additional weight)

Stand, upper body upright and stomach tensed, weapon held high or in front, lunge forward (with the right leg), bend the front (and back) leg to approximately a right angle, push off the front (right) leg to return to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot.

Lighten:
Lower the upper body less (greater angle at the knees).

Variant:
With each lunge, the assault rifle is passed between the legs.

1 assault rifle (neutralised)