Side support with the right forearm on the balance board. Lift the top leg slightly off the floor (in extension of the body) and bend the bottom leg on the floor (kneeling, foot pointing backwards). Hold the position you have assumed.

Attention:
Head, torso, hips and knees practically form a line (pelvis does not tilt backwards or forwards), keep shoulder above elbow.

Lighten:
Lateral forearm support without balance board; support upper leg extended on the floor as an extension of the body.

Harden:
Both legs stretched out in extension of the body (outer instep of the lower foot supports the overlapping legs).

Variant:
Lift and lower the pelvis.

1 balance board incl. roller

Progression I:
Side support on the left forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper right arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

Attention:
Keep body tension, do not let hips sag, back straight, forearm under shoulder (for both progressions).

Harden:
The further away the head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Progression I:
Side support on the right forearm with the legs in the foot supports (crossed over, top leg in front). Support the upper left arm on the floor in front of the body, lift the pelvis off the floor and hold the position. To increase the intensity, support the free arm on the hip or extend it vertically upwards.

Progression II:
Analogue to Progression I, but only supported on one hand. Increase the intensity according to progression I.

Attention:
Keep body tension, do not let hips sag, back straight, forearm under shoulder (for both progressions).

Harden:
The further away the head is from the attachment point, the more challenging the exercise becomes.

Variant I:
Lift and lower the pelvis.
Variant II:
Alternately bring the upper arm under the body and extend it upwards, accompanying the movement with the head.

1 sling trainer

Side support on the left forearm (possibly on a wall for the correct straight position). Raise the top leg, extend the free arm in a high position (starfish) or support it on the hip and hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Side support on the right forearm (possibly on a wall for the correct straight position). Raise the top leg and stretch the free arm upwards (starfish) or support it on the hip and hold the position.

Attention:
Head, torso, hips and knees form a line (pelvis does not tilt backwards or forwards), keep the shoulder above the elbow.

Lighten:
Knee on the floor; spread the upper leg less.

Harden:
Additional weight (on the hip, on the upper leg for additional training of the leg muscles); unstable base (possible for both supporting arm and supporting leg).

1 weight cuff/weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand upright with your hips wide apart, hold the object high above your head and then tilt your upper body alternately to the left and right side.

Attention:
Do not lean your upper body forwards or backwards, no hollow back (tense your torso).

Lighten:
No additional weight; lean your upper body less to the side.

Harden:
Additional weight (e.g. place stones in the helmet or a combat backpack)

1 helmet/(medicine) ball

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

Stand upright, shoulder-width apart with your feet in the loops. The gymnastics pole is held on the shoulders behind the head and the upper body is tilted alternately to the left and right side.

Attention:
Do not lean your upper body forwards or backwards, no hollow back (tense torso).

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

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

1 gymnastic bar with elasticated straps

In the forearm support (the stretched legs and upper body practically form a line, the legs are supported on the tips of the toes and the upper body on the forearms, the forearms lie flat on the floor parallel to each other, the upper arms are vertical) tilt the upper body to the left or right side and return to the starting position.

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:
Knees on the floor.

Harden:
A stable base for the legs and/or arms is possible.

1-2 balls/balance cushions/balance boards ► Make the exercise more difficult (unstable surface)

Stand upright with your feet shoulder-width apart, arms outstretched to the side (shoulder height), raise and lower your arms or perform circular movements with your arms (vary the range).

Attention:
Do not circle your arms below hip height or above head height (tension).

Lighten:
Just hold the position.

Harden:
Hold additional weight on your arms or in your hands.

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

Stand shoulder-width apart in the centre of the elastic band, with your upper body tilted far forward and your arms hanging down at the side of your body (shoulders set) Cross the elastic band and grasp one end with each hand, raise your arms sideways to approximately shoulder height and lower them back to the starting position.

Attention:
The upper body remains stable.

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 in the centre of the elastic band with your arms hanging down at the side of your body (shoulders set). Grasp one end of the elastic band with each hand, stretch your arms sideways up to approximately shoulder height and lower them back to the starting position.

Attention:
Keep your shoulders stable (do not bring them towards your neck), do not hunch your back (tighten your stomach).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

Variant:
Stepping position, step onto the centre of the elastic band with your front foot, cross the ends of the band and grasp them next to your body (palms facing upwards), arms bent and elbows resting against your body, raise your arms sideways to approximately shoulder height and lower them back to the starting position, keeping your shoulders stable.

1 elasticated rubber band

Stand upright shoulder-width apart, arms pointing downwards with the dumbbells (or kettlebells) in your hands (hanging), the backs of your hands pointing outwards (neutral grip), raise your arms (almost) straight sideways to shoulder height (backs of hands pointing upwards) and lower them back to the starting position (side raise).

Attention:
Have a straight back (possibly back against a wall), actively tense your torso. Back against a wall), actively tense your torso, do not let your arms sag completely (maintain tension).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Arms bent (approximately right angle at the elbow joint), with the backs of the hands pointing outwards/to the side, raise bent arms to shoulder height (backs of hands pointing upwards).

2 dumbbells/kettlebells

Stand with your feet shoulder-width apart (if necessary, also in a lunge with your legs slightly offset forwards and backwards) and hold the dumbbells in a neutral grip at thigh height (if necessary, replace dumbbells with kettlebells). The upper body is in a slight forward position. The arms are now simultaneously spread out to the side while the torso is held in the same position. The dumbbells/kettlebells are raised to shoulder height (max. eye level) before the weight is lowered to the starting position in a controlled manner.

Starting position:
- Stand shoulder-width apart, dumbbells in neutral grip at thigh level (hold kettlebells in overhand grip)
- Elbows are slightly bent (do not straighten arms)

Finishing position:
- Dumbbells/kettlebells raised sideways up to eye level (T-position)
- Abdominal muscles are tensed
- Keep your head straight in a neutral position and look forwards

Variant:
The exercise can also be performed alternately, making sure that the body is kept straight and does not tilt to one side.

2 dumbbells/kettlebells

The upper body is bent forwards with a straight back. Hold the dumbbells in a neutral grip in front of your thighs (replace dumbbells with kettlebells if necessary). Now slowly pull the slightly bent arms upwards sideways at the same time until the weights are at shoulder height (pull the shoulder blades together). Slowly return to the starting position.

Starting position:
- Stand with your feet hip-width apart, knees slightly bent and upper body leaning forwards with a straight back. Look down at an angle and hold the weights in a neutral grip at knee height
- Elbows are slightly bent (do not straighten your arms)

Final position:
- Lift the dumbbells/kettlebells sideways up to shoulder height
- Keep your core tensed at all times

Attention:
It is essential to keep your back straight during this exercise, otherwise not only the effectiveness of the exercise will suffer, but also your back and spine. The rule is: less is more!

Variant I:
The exercise can also be performed sitting on a flat bench. The upper body remains strongly inclined forwards. The dumbbells/kettlebells are brought together between the seated person and the legs and raised to shoulder height.
Variant II:
The exercise can also be performed lying on your stomach on a flat or incline bench.

2 dumbbells/kettlebells

1 flat bench ► Variation of the exercise

Lie on your stomach with your arms stretched out to the side at shoulder height (palms facing down). Raise and lower your arms.

Attention:
Keep your forehead in contact with the floor, do not lower your arms completely.

Lighten:
Barely raise/lower your arms; just hold the position (arms held sideways).

Harden:
Hold additional weight on your arms or in your hands.

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

Stand upright, hold an object to the side of your body with your left hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

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

Stand upright, hold an object to the side of your body with your right hand (e.g. rucksack or sandbag) and then raise your arm sideways to shoulder height and lower it back to the starting position (side raise).

Attention:
Do not work with momentum, knees slightly bent, tense torso.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/sandbag (light)

1 PET bottle (1.5 litres)/helmet ► Make the exercise easier

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

Prone position, arms bent in front of you, hold the pistol in both hands (lying position), move the pistol from one side to the other and simultaneously raise the upper body sideways.

Attention:
Do not lower the upper body completely.

Lighten:
Just hold the position.

1 pistol (neutralised)

Lying on your stomach with your arms bent in front of your head (or your hands closer together as you would hold a bowl, but palms facing upwards). Move your elbows approximately at shoulder height and your arms from side to side while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Lift the upper body less/rotate less to the side; only hold the centre position with the upper body raised.

Harden:
Hold additional weight on the arms or in the hands.

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

Lying on your stomach with your 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 move the object from one side to the other while lifting your upper body sideways (arms move in a semicircle, head/gaze follows the movement).

Attention:
Do not lower your upper body completely.

Lighten:
Do not hold an object in your hands; lift your upper body less/rotate less to the side; only hold the centre position with your upper body raised.

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

1 helmet

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

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (left) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

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

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs to the side (right) of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side).

Attention:
Do not put your legs down completely.

Lighten:
Do not fully extend your legs or keep them bent at all times (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

When seated, use your arms to support your upper body, which is tilted slightly backwards, bend your outstretched, raised legs to the side of your body (knees pointing diagonally upwards, feet by your buttocks) and return to the starting position (bend and stretch your legs and tilt them to the side). Switch sides after each exercise.

Attention:
Do not fully lower your legs.

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between the legs.

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

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (left) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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

Back position, upper body flat on the floor, arms stretched out to the side on the floor (or place hands under the buttocks), bend outstretched, raised legs to the side (right) of the body (knees pointing diagonally upwards, feet by the buttocks) and return to the starting position (bend and stretch legs and tilt to the side).

Attention:
Do not put your legs down completely, keep your (lower) back in constant contact with the floor (consciously tense your stomach).

Lighten:
Do not fully extend your legs or always keep them bent (the smaller the angle, the easier).

Harden:
Additional weight on or between your legs.

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