Sitting, legs drawn up and slightly raised off the floor (knees at chest), upper body erect, hold assault rifle with arms outstretched in front of knees (arms pointing forwards in line of vision, barrel/piston pointing to the side), straighten legs, simultaneously lean back with upper body and bring assault rifle/arms back towards body/arms bent so that assault rifle/hands touch chest (rowing motion). Then reverse the sequence of movements by pulling/angling the legs back to the starting position, stretching the arms again and straightening the upper body.

Attention:
Do not put your legs (and upper body) down.

Lighten:
Extend your legs less; only hold the centre position.

1 assault rifle (neutralised)

One-legged stand (right), upper body leaning forwards, both loops are attached to the slightly backwards and raised (left) foot (or only the loop on the side of the free leg and the other is attached to the supporting leg), the gymnastics pole is held with both hands in an overhand grip in front of the shoulders (palms pointing towards the floor) with tightened arms, At the same time, both arms and the free leg are stretched out horizontally against the resistance of the elastic bands and the upper body is leaned more forwards (standing balance), then the arms, free leg and upper body are returned to the starting position.

Attention:
No hollow back, tense the torso.

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

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

Variation:
Attach the loops to both feet, alternating between stretching out the left and right leg at the same time with the arms (reach a standing position between each exercise).

1 gymnastic bar with elasticated straps

One-legged stand (left), upper body leaning forwards, both loops are attached to the slightly backwards and raised (right) foot (or only the loop on the side of the free leg and the other is attached to the supporting leg), the gymnastics pole is held in front of the shoulders with both hands in an overhand grip (palms facing the floor), At the same time, both arms and the free leg are stretched out horizontally against the resistance of the elastic bands and the upper body is leaned more forwards (standing balance), then the arms, free leg and upper body are returned to the starting position.

Attention:
No hollow back, tense the torso.

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

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

Variation:
Attach the loops to both feet, alternating between stretching out the left and right leg at the same time with the arms (reach a standing position between each exercise).

1 gymnastic bar with elasticated straps

A distinction is made between the left-handed and right-handed stance. Right-handers take the left stance (left foot in front), while left-handers take the right stance (right foot in front). The left-hand stance: The left foot is placed one step forwards from a parallel stance approximately shoulder-width apart so that the right hand is behind. The right hand corresponds to the striking hand, the left hand to the leading hand. The distance between the two feet is approximately one shoulder width, with the feet on a diagonal to each other. Both feet point forwards and the weight is evenly distributed over both legs, with only the balls of the feet in contact with the floor (heels raised). The front shoulder is turned slightly inwards. The whole body is slightly crouched, the knees are slightly bent and soft. The striking hand is placed in front of the chin and rests against the body. The lead hand is in front at eye level. The fists point outwards with the back. The arms are in front of the body and the elbows point downwards so that the arms cover the body. The punching or leading hand is extended straight forwards alternately at a high frequency (fast, straight punching movements). The upper body always remains stable and faces forwards. During the punching movements, the legs are in motion all the time/standing trotting in place (punching hand and supporting leg on the same side).

Attention:
Always keep your arms up (chin or eye level), do not put your heels down.

Lighten:
Smaller movements/lower intensity of the punching movement.

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

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

Stand upright, arms hanging with the dumbbells in your hands (neutral grip), the backs of your hands pointing to the respective side (away from your body), bend/bend your arms alternately to bring the dumbbell to the opposite chest/shoulder (back of your hands pointing forwards). The movement is performed using only the arm without support from the upper body. Lower the dumbbell back to the starting position by stretching the arm before starting the exercise with the other arm.

Attention:
Keep a straight back, do not lean backwards/forwards (you may need to do the exercise with your back against a wall). perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body, work without momentum.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells

Squat down and grasp the barbell about shoulder-width apart (position the barbell over your midfoot), arms straight. By stretching your legs and moving your arms upwards, pull the barbell overhead (especially pushing it out of your legs) and stabilise the position with the weight held high.

Starting position:
- Squat, standing hip-width apart
- Upper body slightly bent forwards
- Grasp the barbell so wide that the bar is directly level with the hip crease when standing with arms extended

Finishing position:
- Stand upright
- Hold the bar overhead, arms outstretched in a slight V-position and held high

Attention:
This exercise is for advanced users only and requires a high level of knowledge, mobility and stability. Always make sure your back is straight (torso tension).

1 Langhantel

Move your legs as slowly and controlled as possible to the squat position (pull your knees towards your upper body) and then return to the starting position at the same speed.

Starting position:
- Forearm support (back resting against the pad)
- Legs stretched
- No hollow back (tense abdomen)

Finishing position:
- Legs pulled up into squat position
- Buttocks slightly away from the pad

Attention:
Do not work with momentum and do not start from a hyperextended position. Be careful if you have problems in the lumbar spine.

Lighten:
Just hold the end position; lift your legs less.

Harden:
Exercise with straight legs; add weight on or between the legs.

1 strength tower/machine ► forearm support

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

Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (left leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). Hold a weight (dumbbell or kettlebell) in both hands with hanging arms. 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 straighten both legs 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 your upper body less (greater angle at the knees); stand on the floor (without weight plates); less or no weight.

Harden:
Additional weight.

Variant:
Weight(s) with arms outstretched at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge).

2 weight discs
2 dumbbells/kettlebells

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

Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (left leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). The arms are supported on the hips or are at chest height in a holding position. 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 straighten both legs 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 your upper body less (greater angle at the knees); stand on the floor (without weight plates).

Harden:
Additional weight (hold in your hands with hanging arms or in front of you).

Variant:
Hold your arms in front of you (possibly with weight), rotate your upper body to the side and back in a lunge.

2 weight discs

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

Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (right leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). Hold a weight (dumbbell or kettlebell) in both hands with hanging arms. 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 straighten both legs 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 your upper body less (greater angle at the knees); stand on the floor (without weight plates); less or no weight.

Harden :
Additional weight.

Variant:
Weight(s) with arms outstretched at chest height in front of you (if necessary, rotate your upper body to the side and back in a lunge).

2 weight discs
2 dumbbells/kettlebells

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

Two weight plates are placed on the floor at some distance so that each foot can be placed in the centre of the plate (right leg in front) in a (long) lunge. The heel of the rear leg is lifted from this V-position with the legs stretched out and the upper body upright (standing on tiptoe). The arms are supported on the hips or are at chest height in a holding position. 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 straighten both legs 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 your upper body less (greater angle at the knees); stand on the floor (without weight plates).

Harden:
Additional weight (hold in your hands with hanging arms or in front of you).

Variant:
Hold your arms in front of you (possibly with weight), rotate your upper body to the side and back in a lunge.

2 weight discs

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

Exerciser: Sit upright on the edge of the vaulting box, straighten and bend your legs.
Partner: Hang on to the active participant's feet with your armpits and use part of your own body weight to counter the extension of the exerciser's legs.

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Do not push your knees all the way through.

Lighten:
More support from your partner (less weight/resistance).

Harden:
Less help from your partner (more weight/resistance).

1 Swedish box

In a seated position, move the lower legs towards the buttocks and back to the starting position in a controlled movement without momentum.

Starting position:
- Sitting, legs pointing almost straight ahead
- The knees are level with the axis of rotation of the device
- The foot pad is level with the ankle
- Buttocks and back fully seated, torso tensed

Final position:
- Knees bent, heels slightly behind the knees
- Press against the pad using the handles, the back does not move.

Attention:
No hollow back, the movement takes place exclusively in the knee joint (lower leg).

Variant I:
Perform the exercise on one leg to counteract any muscular imbalance.
Variant II:
The exercise can also be performed using the 2:1 method: push down with two legs and alternately bring only one leg back up.

1 strength tower/machine ► leg curl

In a seated position, push your lower legs up in a controlled movement without momentum and return to the starting position.

Starting position:
- Sitting, knees at right angles, heels slightly behind the knees
- The knees are level with the axis of rotation of the device
- The foot pad is level with the ankle joint
- Buttocks and back fully seated, torso tensed

Final position:
- Press your lower legs up until they are parallel to the floor and your legs are almost stretched out and pointing forwards
- Keep your back and buttocks firmly in the seat

Attention:
Do not make a hollow back, the movement only takes place in the knee joint (lower leg), do not fully extend your knees.

Variant I:
Perform the exercise on one leg to counteract any muscular imbalance.
Variant II:
The exercise can also be performed using the 2:1 method: push down with two legs and alternately bring only one leg back up.

1 strength tower/machine ► leg stretcher

Sitting on a chair with your upper body leaning slightly backwards, lift your legs off the floor and bend them (pull your knees towards your body). To hold the position better, hold on to the chair with your hands (e.g. grasp the seat, grip the armrest or cross your arms behind the backrest). From this position, stretch your legs out so that they are pointing diagonally forwards (the further horizontally towards the floor, the more difficult) and bend back into the starting position.

1 (office) chair

When seated, use your arms to support your upper body, which is leaning slightly backwards, bend your outstretched, raised legs (knees at buttock height) and stretch them forwards back to the starting position (bend and stretch your legs).

Attention:
Do not put your legs down completely.

Lighten:
Just hold the position with slightly bent legs (without stretching the legs), stretch the legs out less.

Harden:
Additional weight on, between or on the legs.

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

In a slow and controlled movement, press the weight away from the body and then bring it back again.

Starting position:
- Feet rest with the whole sole hip-width apart
- Knee angle is at least 90 degrees
- Back lies flat on the seat (no hollow back)

Finishing position:
- Do not fully extend the knees
- Lower back remains firmly in the seat
- Ankle, knee joint and hip are in line

Attention:
Push the knee outwards (do not allow it to tilt inwards), distribute pressure over the entire foot, do not fall into a hollow back.

Variant I:
The target muscles are changed by changing the position of the feet. The higher the feet are, the more the gluteal muscles are used. If the stance is widened and the feet point outwards, the inner thighs are trained more.
Variant II:
The exercise can also be performed with one leg.

1 weight tower/machine ► leg press

Grab the barbell lying on the floor with an overhand grip (or cross grip) from a squat position, keeping your arms straight and your back straight. By stretching your legs and straightening your upper body, pull the barbell up close to your legs to hip height (arms always straight). Then, when lowering the weight, first bring your hips back and down before bending your knees back to the starting position.

Starting position:
- Squat position, outstretched arms grasp the barbell at shin height, feet under the barbell
- Grasp the barbell shoulder-width apart with an overhand or cross grip
- Back is straight and tense, buttocks pushed back (hip hinge)
- Keep your head straight

Finishing position:
- Stand upright, arms and legs stretched
- Back straight (abdomen tensed)
- Shoulder blades pulled back in a fixed position

Attention:
In the starting position, the floor should be pushed away, creating more tension in the back and buttocks. Never lift the bar with a hunched back, otherwise there is a risk of strain injuries (always keep your back straight). If you are unsure, only train with the bar without (or with little) weight until you have learnt the movement sequence.

1 Langhantel

Support yourself on the bar (end), body stretched out, legs pointing (closed) towards the floor, bend both legs at the same time and raise your knees to the height of your belly button. Then stretch your legs back to the starting position (raise and lower your legs).

Attention:
Maintain a stable upper body/arm position during the exercise (elbows close to the body), slightly forward with the upper body, perform the movement in a controlled manner.

Lighten:
Lift your legs less.

Harden:
Add weight (on/between the legs).

Variation:
Bend one leg alternately.

1 parallel bars

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

Forearm support on the flat bench, feet on the plate, in a slow and controlled movement, press the weight away from the body and return to the starting position.

Starting position:
- Forearm support on the flat bench (face down)
- Feet are hip-width apart and rest with the entire sole on the footplate
- The knee angle is at least 90 degrees

Finishing position:
- Knees not fully extended
- Back remains straight
- Ankle joint, knee joint and hip are in line

Attention:
Push your knees outwards (do not allow them to tilt inwards), distribute pressure over the whole foot, do not fall into a hollow back.

1 weight tower/machine ► leg press

Progression I:
Adjust the sling trainer to mid-lower leg length (standing), support the forearms with the feet vertically under the attachment point in the slings, lift the buttocks and simultaneously pull the knees towards the chest, lower the buttocks and stretch the legs to return to the starting position.

Progression II:
Analogue to progression I, but supported on the hands.

Progression III:
Analogue to progression I, but bring the knees alternately to the left and right elbow.

Progression IV:
Analogue to progression II, but bring the knees alternately to the left and right elbow. In addition, a push-up can be integrated after each repetition.

Attention:
Keep body tension, do not let hips sag, back straight, forearms under shoulders (for all progressions).

Harden:
The further the hands are from the attachment point, the more challenging the exercise becomes.

1 sling trainer

Prone position (upper body slightly raised or flat on the floor), arms bent (elbows approx. 90° at head height or slightly below), clamp the exercise ball between the legs, raise the lower legs (bring the exercise ball to the buttocks) and lower back to the starting position (movement only in the knee joint).

Attention:
Do not lower your legs completely (thigh remains flat on the floor).

Lighten:
Bend your legs less.

Harden:
Add weight to the legs.

1 exercise ball

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

Lying on your stomach on the flat bench, bring your lower legs to your buttocks and back to the starting position in a controlled movement without momentum.

Starting position:
- Prone position, legs almost straight
- The knees are level with the axis of rotation of the machine
- The foot pad is level with the ankle

Finishing position:
- Knees bent, bring the heel towards the buttocks
- The abdomen and hips remain on the pad, the back does not move.

Attention:
Do not arch your back.

Variant:
Perform the exercise on one leg to counteract any muscular imbalance.

1 strength tower/machine ► leg curl

Hanging on the wall bars (back facing the wall bars), body stretched, legs bent and stretched (knees raised to hip height).

Attention:
Back always remains on the wall bars (movement as controlled as possible, without momentum).

Lighten:
Just hold the position with bent legs; lift your knees less high.

Harden:
Additional weight for the legs; stretch the legs.

1 wall bars

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

Push-up position, legs placed on the exercise ball, bend legs (bring ball towards body, knees to elbows) and stretch back to starting position.

Attention:
Head, torso, hips and knees practically form a line in the starting position (do not let buttocks sag, tense abdomen), always push hips up.

Lighten:
Just hold the starting position (without bending and stretching the legs); bend the leg less (hardly move the ball towards the body).

Harden:
Additional weight (on the back); unstable support for the arms.

1 exercise ball

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)