Trainee: Lying on their back on the swing box (lengthways), legs bent, head resting on the end of the swing box, arms stretched horizontally upwards (held high), raise arms to the holding position (facing forwards) and return to the starting position.
Partner: Stand by the outstretched arms of the active participant, grasp their hands and hold against the movement.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). No hollow back.

Lighten:
Less resistance/pressure from your partner.

Harden:
More resistance/pressure from your partner; additional weight (hold in your hands).

1 vaulting box (2-3 elements incl. top)

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

Lie on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). The arms are almost stretched out to each side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined long bench (long bench attached to the vaulting box or wall bars), arms pointing almost straight out to the respective side (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lie on your back on the inclined flat bench with your arms almost stretched out to your sides (roughly horizontal to the floor), holding a dumbbell in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.

1 flat bench
2 dumbbells

Stand shoulder-width apart with knees slightly bent, upper body leaning forwards with a straight back, hold the gymnastics pole behind the body with arms outstretched (backs of hands pointing downwards), feet in the loops, move the gymnastics pole backwards and upwards to approximately shoulder height and back to the starting position with arms almost outstretched.

Attention:
The movement only takes place in the arms (upper body always remains stable), keep your back straight (tense your core), pull your shoulder blades back and down.

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

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

1 gymnastic bar with elasticated straps

Prone position, arms slightly raised and stretched out in extension of the body, hold the pistol in both hands (lying position), raise the upper body (pistol) and legs simultaneously and lower back to the starting position.

Attention:
Do not lower the upper body completely.

Lighten:
Hold the starting position only (with raised legs).

1 pistol (neutralised)

Back position, legs and arms stretched out in extension of the body slightly raised from the floor, hold the pistol with both hands, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Hold the position only (without raising and lowering your arms and legs).

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, fold your body together so that your hands touch the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

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

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Harden:
Additional weight (for the arms and/or legs).

Variation:
Lower your arms and fold your body from this position.

2-4 weight cuffs/2 weight balls/(medicine) balls/1 weight disc/dumbbell ► Make the exercise more difficult (additional weight)

Lie on your back, arms and legs stretched out in extension of your body and slightly raised, hold the pistol in both hands, fold your body so that the pistol touches the tips of your feet (or at least your shins) (raise your arms and legs at the same time).

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

Lighten:
Lower your arms and legs completely after each exercise (pause); raise your arms and legs less.

Variant:
Lower your arms in front of you and fold your body from this position.

1 pistol (neutralised)

Lie on your back, arms and legs stretched out in extension of the body and slightly raised, hold the assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), fold your body so that the assault rifle touches the tips of your feet (or at least your shins) (raise your arms and legs upwards at the same time).

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

Lighten:
Lower your arms and legs completely after each execution (pause); raise your arms and legs less far.

Variant:
Lower your arms in front of you and fold your body from this position.

1 assault rifle (neutralised)

Lie on your back, arms and legs stretched out in line with your body and slightly raised. Raise your arms and legs at the same time, bend your legs (lower legs parallel to the floor) and clasp your knees/shins with your hands (form a "package"; knees at chest height and shoulders raised from the floor).

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

Lighten:
Lower your arms and legs completely after each exercise (pause).

Harden:
Additional weight (for the arms and/or legs).

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your back, legs and arms stretched out in extension of the body slightly raised from the floor, tense your stomach and raise your shoulder blades, raise and lower your arms and legs slightly.

Attention:
Do not lower your shoulders and feet.

Lighten:
Just hold the position (without raising and lowering the arms and legs); fully lower the extremities after each exercise.

Harden:
Additional weight (on the arms and legs, held in the hands).

2-4 weight cuffs/2 weight balls/(medicine) balls/dumbbells/1 weight disc ► Make the exercise more difficult (additional weight)

Back position, legs and arms stretched out in extension of the body slightly raised from the ground, hold assault rifle by the hand guard and butt parallel to the ground (barrel/piston pointing to the side), tense abdomen and raise shoulder blades, raise and lower arms and legs slightly.

Attention:
Do not lower shoulders and feet.

Lighten:
Hold position only (without raising and lowering arms and legs).

1 assault rifle (neutralised)

Lateral position (right), legs and pistol held in both hands with outstretched arms slightly raised from the floor as an extension of the body, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower your arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms in between.

1 pistol (neutralised)

Lateral position (right), arms and legs stretched out and slightly raised from the floor, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms between repetitions.

Harden:
Add weight to the arms and/or legs.

2-4 weight cuffs/2 weight balls/1-2 weight discs/(medicine) balls ► Make the exercise more difficult (additional weight)

Lateral position (left), legs and pistol held in both hands with outstretched arms slightly raised from the floor as an extension of the body, arms and legs raised simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower your arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms in between.

1 pistol (neutralised)

Lateral position (left), arms and legs stretched out and slightly raised from the floor, raise arms and legs simultaneously without losing the lateral position.

Attention:
Head, torso, hips and knees practically form a line, do not lower arms and legs between repetitions and trigger the movement from the lateral torso muscles.

Lighten:
Just hold the position; lower your legs/arms between repetitions.

Harden:
Add weight to the arms and/or legs.

2-4 weight cuffs/2 weight balls/1-2 weight discs/(medicine) balls ► Make the exercise more difficult (additional weight)

Hold on to the horizontal bar (overhand grip) in a hanging position (full body extension, arms overhead in a high position). Send a movement impulse from the torso to initiate a tilting movement in the hips (legs together, dynamic change from the hollow and arch positions). The tilting movement causes the legs to swing towards the horizontal bar so that the tips of the toes touch the bar (jackknife - arms behind the bar). Then lower your legs back to the starting position (find the rhythm so that the individual repetitions can be performed smoothly one after the other).

Attention:
Movement impulse comes from the hips; do not tense your shoulders.

Lighten:
Shorten the range of motion (lift legs only 90 degrees); only lift toes as high as possible; full range of motion but alternating with one leg.

Harden:
Additional weight; directly from the hanging position (strict and without tilting movement).

1 horizontal bar

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

When seated, use your arms to support your upper body, which is tilted slightly backwards, and move your outstretched, slightly raised legs up and down in constant alternation.

Attention:
Do not put your legs down.

Lighten:
Just hold the position (legs outstretched and slightly raised from the floor).

Harden:
Add weight to the legs.

Variant I:
Cross or open the legs and bring them back together.
Variant II:
Make circular movements (in both directions) with the legs.

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

While sitting with your upper body upright and legs straight, alternately raise and lower one leg.

Lighten:
Bend your legs.

Harden:
Additional weight for the legs.

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

Prone position (upper body flat on the floor), arms bent (elbows approx. 90° degrees at head height or slightly below), clamp the exercise ball between your legs, raise your straight legs (ball) and lower them back to the starting position.

Attention:
Do not lower your legs completely.

Lighten:
Just hold the position with your legs raised (no lifting and lowering of the legs/ball), lift the legs/ball less.

Harden:
Additional weight on the legs.

1 exercise ball

2 weight cuffs ► to make the exercise more difficult (additional weight)

Prone position, arms bent beside the body (or stretched out in front of you) with contact with the floor, raise and lower slightly bent (or stretched) legs.

Attention:
Do not lower legs completely.

Lighten:
Bend your legs more (heels closer to your buttocks); only hold the position with your legs raised.

Harden:
Legs stretched out; additional weight on/between the legs.

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

Stomach position on the vaulting box, hips at the end of the box, hands grasping the top of the vaulting box, legs hanging towards the floor. Raise/extend your legs in extension of your body (movement in the hip joint) and lower them back to the starting position.

Attention:
Keep your legs as straight as possible.

Lighten:
Lift your legs less.

Harden:
Additional weight for the legs.

1 vaulting box

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)

Prone position, arms bent beside the body with contact with the floor and head resting on the hands (or arms stretched out in front), both legs bent (right angle in the knee joint, soles of the feet pointing vertically upwards), actively push the legs/soles of the feet upwards, hold the position briefly and lower the legs back to the starting position.

Harden:
Additional weight on/between the legs.

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

Hanging on the wall bars (back facing the wall bars), body stretched out, outstretched legs raised and lowered.

Attention:
Keep legs as stretched out as possible; back always remains on the wall bars, movement as controlled as possible (without momentum).

Lighten:
Lift your legs less; bend your legs.

Harden:
Additional weight for the legs.

Variation:
Cross over a painting stick with your legs alternately from one side and the other.

1 wall bars

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)

1 colouring stick ► Variation of the exercise