Stand upright on the elastic band with your shoulders shoulder-width apart, your outstretched arms pointing towards the floor and close to your body, your hands clasping the respective end of the elastic band on the corresponding side at hip height. Tilt your upper body forwards, bending your knees only slightly (hands at knee height - arms still stretched out). Then stretch your legs again and straighten your upper body back to the starting position (tighten/stretch the band).

Attention:
The back remains stretched throughout the exercise.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 elasticated rubber band

Stand very wide upright (more than shoulder-width apart) with one foot in each loop of the elastic band, feet turned outwards (pointing diagonally forwards), outstretched arms close to the body, with the hands holding the elastic band in the centre at thigh height (in this position, the elastic band has the shape of the letter "V"). Tilt your upper body forwards, bending your knees only slightly (hands below knee height - arms still stretched). Then straighten your legs again and raise your upper body back up to the starting position (tighten/stretch the band).

Attention:
The back remains stretched during the entire exercise.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand shoulder-width apart, knees slightly bent, upper body leaning slightly forwards, hold an object (e.g. sandbag, rucksack or kettlebell) between your legs with both hands and arms outstretched. Raise the object to chest height with outstretched arms and momentum (straighten your body) and swing it back between your legs (return your body to the starting position).

Attention:
Keep your back straight, initiate the movement from the pelvis and not from the legs.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 sandbag/fighting backpack/kettlebell (medium weight)

1 sandbag/fighting backpack/kettlebell (light) ► Make the exercise easier

1 sandbag/fighting backpack/kettlebell (heavy) ► Make the exercise more difficult

Practitioner: Prone position on the Swedish box (lengthwise, hips at the end of the box), arms crossed over the chest, raise and lower the upper body.
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety); straight back/no hollow back.

Lighten:
Lift your upper body less; keep your arms stretched out at the side of your body.

Harden:
Place your arms at an angle next to your head or even hold them up; hold additional weight (on your chest).

1 vaulting box

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

Prone position, arms slightly raised and stretched out as an extension of the body, hold the pistol in both hands (lying down), move the pistol up and down by raising and lowering the upper body.

Attention:
Do not lower the upper body completely.

Lighten:
Only hold the starting position.

1 pistol (neutralised)

Prone position, arms slightly raised and stretched out in extension of the body, hold the assault rifle in both hands (one hand on the butt, the other on the hand guard), move the rifle up and down by raising and lowering the upper body.

Attention:
Do not lower the upper body completely.

Lighten:
Just hold the starting position.

1 assault rifle (neutralised)

Prone position, arms bent beside your head (elbows at shoulder height), raise and lower your upper body.

Attention:
Do not lower your upper body completely.

Lighten:
Cross your arms over your chest; raise your upper body less; only hold the position with your upper body raised.

Harden:
Stretch out your arms, hold additional weight up, hold on your arms/in your hands/on your chest.

Variant:
Alternate lifting and lowering your upper body with bent and outstretched arms.

2 weight cuffs/weight balls/1-2 dumbbells/1 weight disc/sandbag ► Make the exercise more difficult (additional weight)

Prone position, arms and legs stretched out and slightly raised from the floor (legs can also be put down), hold an object (e.g. helmet) in your hands and raise and lower it slightly (raise and lower your upper body).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift the object/upper body less; bend your arms; only hold the position with the object/upper body raised.

Harden:
Additional weight (e.g. place stones in the helmet/hold a rucksack).

1 helmet

1 combat rucksack/3-4 stones ► Make the exercise more difficult (additional weight)

Prone position on the exercise ball, arms bent next to the head, toes on the floor to stabilise the body, raise and lower the upper body.

Attention:
Do not rest your chest completely on the exercise ball.

Lighten:
Cross your arms on your chest; lift your upper body less; only hold the position with your upper body raised.

Harden:
Stretch out your arms; hold additional weight in a high position, on your arms/in your hands/on your chest.

1 exercise ball

2 weight cuffs/weight balls/1-2 dumbbells/1 weight disc/sandbag ► Make the exercise more difficult (additional weight)

Standing balance (single-leg stance with upper body leaning forwards and free leg stretched out in extension of the body), grasp the weight with outstretched arms in an overhand grip (arms pointing towards the floor), lower the upper body and simultaneously bring the free leg to the standing leg to then return to the starting position.

Attention:
Keep your back straight at all times (tense your core), distribute the weight over your entire foot.

Lighten:
Lower your upper body less; no additional weight.

Harden:
More weight.

Variation:
Grab the weight with one hand only.

1 dumbbell/kettlebell/weight disc/sandbag

Standing balance (single-leg stance with upper body leaning forwards and free leg stretched out in extension of the body), grasp the weight with outstretched arms in an overhand grip (arms pointing towards the floor), lower the upper body and simultaneously bring the free leg to the standing leg to then return to the starting position.

Attention:
Keep your back straight at all times (tense your core), distribute the weight over your entire foot.

Lighten:
Lower your upper body less; no additional weight.

Harden:
More weight.

Variation:
Grab the weight with one hand only.

1 dumbbell/kettlebell/weight disc/sandbag

Trainee: Lower legs on the top of the vaulting box, upper body hanging down along the vaulting box, arms folded across the chest or in front, upper body raised and lowered (torso bend).
Partner: Holds the legs of the active participant.

Attention:
Always listen to/respond to the partner (safety); head is in a neutral position (no double chin).

Lighten:
Arms resting against the side of the body.

Harden:
Arms bent next to the head or even held high; additional weight (hold on to the chest).

1 vaulting box

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

Lying on your back, arms bent (palms facing forwards), elbows supporting the slightly raised upper body (elbows at shoulder height), legs bent with heels on the floor, raise and lower the upper body by pushing the elbows backwards.

Attention:
Do not fully lower the upper body.

Lighten:
Lift your upper body less (push your elbows back less); only hold the position with your upper body slightly raised (without raising and lowering your upper body).

Harden:
Additional weight (on your chest).

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

Lie on your back, legs bent and the soles of your feet pressed against each other (knees pointing to the side), arms stretched out in extension of the body (overhead in a high position). Lift your upper body and at the same time bring your hands to your feet, then lower your upper body back to the starting position and move your arms above your head.

Attention:
Work from the torso if possible (not too much momentum/support from the arms); head in a neutral position (no double chin).

Lighten:
Arms provide additional support for lifting the upper body (momentum); change the position of the legs (bent, feet flat on the floor).

Harden:
Place the arms bent next to the head or folded across the chest.

Variant:
Change the distance between the feet and buttocks.

No material required

Exerciser: Lie on your back, legs slightly bent and heels up, hold the loops of the elastic bands with outstretched arms slightly above head height (hands together), raise your upper body and move your outstretched arms forwards and upwards towards your knees against the resistance of the elastic bands (torso bend).
Partner: Hold the gymnastics bar on the floor behind the exerciser.

Attention:
Keep tension on the elastic bands at all times (do not fully lower your upper body), head in a neutral position (no double chin).

Lighten:
Select less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Select stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Lie on your back, legs and feet bent, arms folded across your chest, raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Arms point forwards at an angle in front of the chest.

Harden:
Place arms at an angle next to the head (hands by the ears) or even hold them up; hold additional weight in front of the chest.

Variant:
Change the distance between the feet and buttocks.

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

Lying on your back, place your feet on an object (e.g. tyre, rucksack, helmet or sandbag) with your legs bent, arms crossed over your chest, raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 tyre (10 DM)/fighting rucksack/helmet/sandbag

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

Lying on your back, legs on the top of the Swedish box or bent against it, arms folded across your chest, raise your upper body and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

2 vaulting box elements (incl. upper section)
1 soft mat (small)

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

Sit on the exercise ball in a slightly reclined position, legs on the floor, arms folded across your chest, raise and lower your upper body.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Hold your arms in front of you.

Harden:
Place your arms at an angle next to your head or even hold them up; hold additional weight in front of your chest.

1 exercise ball

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

Lie on your back with your legs bent (heels touching the floor), your feet in the loops, hold the gymnastics bar with an overhand grip on your thighs (palms facing your body), slowly roll up your upper body, but only so far that your lower back (lumbar spine) is not lifted, lower your upper body back to the starting position.

Attention:
Never fully lower your upper body, always keep your shoulder blades slightly raised (constant tension) and your head in a neutral position (no double chin).

Lighten:
Select stronger elastic bands; roll up the elastic bands more.

Harden:
Select less strong elastic bands; roll up the elastic bands less.

Variant:
Hold the gymnastics bar with an underhand grip (palms facing upwards towards your face), roll your upper body up to the seat and straighten up (bend your elbows when straightening up).

1 gymnastic bar with elasticated straps

Supine position (head on the wall bars/tree), legs up, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the elastic band with your hands, lift your head and shoulders off the floor, stretch your arms to your knees (lift your upper body at the same time, release your shoulder blades from the floor) and return to the starting position.

Attention:
Curl the upper body (head starts first) and never lower the upper body completely (maintain tension).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
Pass both arms past the knees alternately to the left and right.

1 elasticated rubber band
1 wall bar/band

Lying on your back, bend your legs slightly and stand upright (feet flat on the floor). Now tense your core muscles and release your shoulders and upper back from the floor. Hold this position briefly and lower your upper body in a controlled manner. Do not lower the upper body completely to the starting position and maintain the tension in the abdomen at all times. The abdominal training device supports the movement.

Starting position:
- Supine position
- Legs bent, feet flat on the floor
- Hands gripping the bars

Finishing position:
- Shoulders and upper back completely released from the floor
- Hold the top position briefly

Attention:
Do not grip the abdominal muscle training device too tightly, it only has a supporting effect (at most, stretch out your hands and only touch the device with your outstretched fingers). Always keep your head in a neutral position on the pillow.

1 abdominal muscle training device

Back position, legs bent in a high position (approximately 90 degrees at the knee joint, lower legs parallel to the floor), hold the weight with both hands in front of the forehead, lift the upper body slightly (shoulder blades off the floor) and perform three small rocking movements with the torso (3 small crunches), lower the upper body back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too high (constant tension), keep your head in a neutral position (no double chin).

Lighten:
Do not hold any additional weight in front of your forehead; lower your upper body completely.

Harden:
Add more weight.

1 weight disc

Lie on your back, legs and feet bent, arms bent next to your head (hands by your ears), raise your upper body slightly and lower it back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Arms folded across the chest; arms pointing forwards diagonally upwards in front of the chest.

Harden:
Arms stretched backwards overhead in extension of the body (held high; work without momentum).

Variant:
Change the distance between the feet and buttocks.

No material required

Back position, legs and feet bent, arms outstretched in extension of the body (resting against the side of the torso), raise the upper body slightly (move arms parallel to the floor in the direction of the heels) and lower back to the starting position (lift shoulder blades off the floor).

Attention:
Do not lower the upper body completely and do not raise it too far (constant tension), head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms outstretched in front of you (pointing upwards in front of your chest when lying on your back).

Harden:
Arms point diagonally forwards and are brought up to the knees when lifting the upper body.

Variant:
Change the distance between the feet and buttocks.

No material required