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 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 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 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 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

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

Supine position, legs bent, arms stretched out in front of you (pointing upwards in front of your chest in supine position), raise your upper body slightly so that your arms point diagonally forwards and lower back to the starting position (lift your shoulder blades off the floor).

Attention:
Do not lower your upper body completely (constant tension); keep your head in a neutral position (no double chin).

Lighten:
Just hold the position (without raising and lowering the upper body); arms point forwards diagonally upwards in front of the chest; place arms bent next to the head (hands by the ears) or crossed on the chest.

Harden:
Hold your arms up; hold additional weight in your hands.

Variant:
Hold your legs up at an angle (90 degrees, lower legs parallel to the floor) - however, this basic position makes the exercise more difficult.

2 weight cuffs/weight balls/1 weight disc/medicine ball/1-2 dumbbells ► 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

Back position with pistol on upper body, legs bent, raise and lower upper body.

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

Lighten:
Pistol at hip height.

Harden:
Pistol held high.

Variant:
Change the distance between the feet and buttocks.

1 pistol (neutralised)

Back position, legs bent, pistol held out in front of you with outstretched arms, raise and lower your upper body.

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

Lighten:
Just hold the position (without raising and lowering the upper body).

Variant:
Legs bent in a high position (90 degrees, lower legs parallel to the floor).

1 pistol (neutralised)

Back position with the assault rifle on the upper body (barrel pointing to the side), raise and lower the upper body.

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:
Assault rifle at hip height.

Harden:
Assault rifle held high.

Variant:
Change the distance of the feet to the buttocks.

1 assault rifle (neutralised)

Lying on your back, legs bent, feet hooked into the wall bars, arms crossed over 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; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

1 wall bars
1 soft mat (small)

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

Sit with your legs up (legs pointing towards the wall bars/tree), upper body slightly tilted backwards, arms stretched vertically upwards, elastic band attached to the wall bars/tree at hand height, grasp the band with your hands, lower your upper body towards the floor (do not lay it down completely), move your arms from a vertical to an almost horizontal position (from holding them up to extending your upper body), raise your upper body back to the starting position with the support of the elastic band.

Attention:
Never fully lower your upper body (maintain tension).

Lighten:
Choose an elastic band with greater resistance.

Harden:
Choose an elastic band with less resistance.

1 elasticated rubber band
1 wall bar/tree

Back position with bent legs, hold the pistol with both hands at hip height (barrel pointing towards the feet), raise the upper body to the seat and at the same time hold the weapon at the ready (pistol at the ready; see sitting shooting position, shooting with spread legs with assault rifle), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
Lower your shoulders completely in the starting position; hold the pistol closer to your hips or in front of you.

Harden:
Hold the pistol closer to your head or even hold it up.

Variant:
Change the distance between your feet and buttocks.

1 Pistol

Back position with bent legs, assault rifle on the upper body (barrel pointing towards the feet), raise the upper body to the seat and at the same time bring the weapon to the firing position (firing position sitting with legs spread), lower the upper body and weapon back to the starting position.

Attention:
Do not remain in the starting and end position for long (constant tension in the torso), head in a neutral position (no double chin).

Lighten:
In the starting position, lower your shoulders completely; hold the assault rifle closer to your hips (barrel pointing to the side).

Harden:
Hold the assault rifle closer to your head or even in a raised position.

1 assault rifle (neutralised)

Back position, legs bent, assault rifle with arms outstretched in front, raise and lower upper body.

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

Lighten:
Just hold the position with the upper body slightly raised (without raising and lowering the upper body); bring the assault rifle/arm to the hip.

Harden:
Hold the assault rifle/arm in a high stance.

Variant:
Change the distance between the feet and buttocks or bend the legs in a high stance.

1 assault rifle (neutralised)

Lie on your back with your legs bent (feet up), upper body slightly raised, keep your weight on your chest. Raise your upper body completely and at the same time bring the weight in front of your bent knees with your arms straight. Then lower your upper body back to the starting position.

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

Lighten:
Do not hold any additional weight in your hands; lower your upper body completely after each exercise.

Harden:
Add weight; keep your arms in a raised position.

Variation:
Change the distance between your feet and buttocks.

1 weight disc/dumbbell