Stand upright shoulder-width apart, feet in the loops, holding the gymnastics pole on your shoulders behind your head, rise up onto your toes against the resistance of the elastic bands (tiptoe stand) and return to the starting position.

Attention:
Perform the movement slowly and in a controlled manner.

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

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

Variation:
Combine the exercise with squats for additional strain on the thigh and gluteal muscles.

1 gymnastic bar with elasticated straps

Stand with the balls of both feet hip-width apart on a small elevation (e.g. balance board). The barbell is leant on the back of your neck behind your head. Push/lift your feet up as far as possible to the tiptoe position and lower them back down to the starting position in a controlled manner.

Starting position:
- Stand with the balls of your feet on a raised surface
- Heels hanging (below the surface/tips of your toes)
- Upper body upright, torso tensed

Finishing position:
- Feet maximally extended (standing on tiptoe)
- Torso remains tensed

Attention:
The barbell exercise should only be performed once you have practised your balance and technique. If you lose your balance at the wrong moment, you risk injury.

Variant: The exercise can also be performed on one leg (without the barbell) (which doubles the training time).

1 barbell
1 raised base

Stand upright, feet hip-width apart, knees slightly bent. With your back straight and your knees still slightly bent, grasp the weight in front of you. As you pick up the weight, swing it backwards through your spread legs until your forearms lightly touch your hips and then push your forearms forwards with your hips. It is important that the weight moves upwards with the swing of the pelvis (perform the movement slightly at the beginning/swing the ball forwards just a little, and as soon as you have memorised the movement, swing the weight a little further upwards).

Attention:
A hunched back is a bad posture. The weight moves upwards through the hip movement and not by raising the arms (loose shoulders, curl the shoulder girdle). The knees do not move forwards and the feet remain on the floor for the necessary stability (no standing on tiptoe).

Lighten:
Less weight.

Harden:
Move the weight up to the height of the face. More weight.

Variant:
Hold the weight with one hand (train both sides = organisation requires twice the time).

1 dumbbell/kettlebell

1 weight disc ► Variation of the exercise (one-handed)

Stand upright, feet hip-width apart, knees slightly bent. With your back straight and your knees still slightly bent, grasp the weight in front of you. As you pick up the weight, swing it backwards through your spread legs until your forearms lightly touch your hips and then push your forearms forwards with your hips. It is important that the weight is brought upwards with the swing of the pelvis (perform the movement slightly at the beginning/swing the object forwards just a little, and then swing the weight a little further upwards as soon as you have memorised the movement sequence).

Attention:
A hunched back is a bad posture. The weight moves upwards through the hip movement and not by raising the arms (loose shoulders, curl the shoulder girdle). The knees do not move forwards and the feet remain on the floor for the necessary stability (no standing on tiptoe).

Lighten:
Less weight.

Harden:
Move the weight up to the height of the face. More weight.

Variant:
Hold the weight with one hand (train both sides = organisation requires twice the time).

1 sandbag/fighting backpack/kettlebell

Lying on your back on the flat bench, place your feet flat on the floor. Hold the barbell with an overhand grip at shoulder width and with your arms stretched out above your chest (front hold). Now bend your elbows to lower your forearms so that the barbell is lowered just above your forehead. Then straighten your arms and move the weight back to the starting position in a controlled manner.

Starting position:
- Lie on your back on the flat bench, feet flat on the floor
- Arms (almost) stretched across your chest (in front of you)
- Hold the barbell shoulder-width apart in the overhand grip

Finishing position:
- Arms bent, barbell lowered just above your forehead

Attention:
Movement only comes from the elbows, position of the elbows remains stable (keep the distance between the arms unchanged, do not let the elbows break out to the side), whereby the upper arms do not (hardly) move.

1 barbell
1 flat bench

Lunge, the front (left) leg is placed on the floor with a right angle at the knee joint, the back (right) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (left) is supported on the hip, the right arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. From this position, straighten the front leg and simultaneously push the back leg off the floor to reach a standing position in one fluid movement. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold the arm up). The other arm remains supported on the hip. Then bring the right leg back and bend the left leg to return to the starting position in a lunge. The playing arm is also bent back to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lower your upper body less (greater angle in the knees); without additional weight (dumbbell or kettlebell).

Harden:
More weight; additional weight (on the back foot).

1 dumbbell/kettlebell

1 weight sleeve ► Make the exercise more difficult (additional weight)

Lunge, the front (right) leg is placed on the floor with a right angle at the knee joint, the rear (left) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (right) is supported on the hip, the left arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. From this position, straighten the front leg and simultaneously push the back leg off the floor to reach a standing position in one fluid movement. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold the arm up). The other arm remains supported on the hip. Then bring the left leg back and bend the right leg to return to the starting position in a lunge. The playing arm is also bent back to the starting position.

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and abdomen tensed.

Lighten:
Lower your upper body less (greater angle in the knees); without additional weight (dumbbell or kettlebell).

Harden:
More weight; additional weight (on the back foot).

1 dumbbell/kettlebell

1 weight sleeve ► Make the exercise more difficult (additional weight)

Stand upright, shoulder-width apart, left foot centred on the elastic band, left hand grasping the band at chest height with an overhand grip (back of hand pointing towards the face), elbow of the bent arm pointing downwards, arm next to the ear stretched straight upwards and bent back to the starting position.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Stepping position with the left front foot on the centre of the band.

1 elasticated rubber band

Stand upright, shoulder-width apart, right foot centred on the elastic band, right hand grasping the band at chest height with an overhand grip (back of hand pointing towards the face), elbow of bent arm pointing downwards, arm next to the ear extended straight upwards and bent back into the starting position.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variant:
Stepping position with the right front foot on the centre of the band.

1 elasticated rubber band

Half kneeling with the upper body straight (back facing the wall), with the left knee on the floor. The elastic band fixed at shoulder height is held with the (left) arm bent so that the hand is next to the chest (same side of the body - back of hand pointing backwards towards the wall) and the elbow is close to the body. From this position, extend your arm forwards to chest height (keep your arm horizontal to the floor). Then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
In the starting position, the back of the hand points to the side; when the arm is pushed out forwards, the arm is rotated so that the back of the hand is pointing upwards in the end position.

1 elasticated rubber band
1 fastening elsticated rubber band

Half kneeling with the upper body straight (back facing the wall) and the right knee on the floor. The elastic band fixed at shoulder height is held with the (right) arm bent so that the hand is next to the chest (same side of the body - back of the hand facing the wall) and the elbow is close to the body. From this position, extend the arm forwards to chest height (keep the arm horizontal to the floor). then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
In the starting position, the back of the hand points to the side; when the arm is pushed out forwards, the arm is rotated so that the back of the hand is pointing upwards in the end position.

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with the upper body straight (facing the wall), with the right knee on the floor and the outstretched (left) arm holding the elastic band fixed at chest height (arm horizontal to the floor - palm facing away from the body to the side). From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (arm close to the body - elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The movement takes place in the arm, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms and bring it to your chest.

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with the upper body leaning slightly forwards, with the (right) foot placed on the floor, an elasticated rubber band is fixed in place. The (left) outstretched arm on the side of the kneeling leg holds the free end of the elastic band. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (shoulder retraction). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Half kneeling with the upper body straight (facing the wall), the left knee is placed on the floor, the stretched (right) arm holds the elastic band fixed at chest height (arm horizontal to the floor - palm facing away from the body to the side). From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (arm close to the body - elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The movement takes place in the arm, keep the upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variation:
Grab the band with both arms and bring it to your chest.

1 elasticated rubber band
1 fastening elasticated rubber band

Half kneeling with the upper body tilted slightly forwards, with the (left) foot placed on the floor, an elasticated rubber band is fixed in place. The (right) outstretched arm on the side of the kneeling leg holds the free end of the elastic band. From this position, bend the arm (stretch/tension the elastic band further) by bringing the hand towards the chest (shoulder retraction). Then stretch your arm back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 mini-band

Half-kneeling position (one leg up) with one arm extended and held high (pointing upwards), the weight (dumbbell or kettlebell) is held in the hand of the extended arm (same side as the leg placed on the knee - left), bend the training arm (left) to move the weight to the shoulder and stretch back to the starting position, keeping the core muscles under constant tension.

Starting position:
- Half-kneeling position, abdominal and gluteal muscles tensed
- Exercise arm almost extended in a high position (same side as the kneeling leg)

Finishing position:
- Exercise arm bent, weight at shoulder height

Attention:
If you do not work enough from the core, you will lose your balance and your hips will buckle to the side, which should be avoided at all costs.

1 dumbbell/kettlebell

Half-kneeling position (one leg up) with one arm extended and held high (pointing upwards), the weight (dumbbell or kettlebell) is held in the hand of the extended arm (same side as the leg placed on the knee - right), bend the training arm (right) to move the weight to the shoulder and stretch back to the starting position, keeping the core muscles under constant tension.

Starting position:
- Half-kneeling position, abdominal and gluteal muscles tensed
- Exercise arm almost extended in a high position (same side as the kneeling leg)

Finishing position:
- Exercise arm bent, weight at shoulder height

Attention:
If you do not work enough from the core, you will lose your balance and your hips will buckle to the side, which should be avoided at all costs.

1 dumbbell/kettlebell

Sit on the long bench (or a Swedish box top), rest your (left) elbow on the inside of your thigh (same side, left), hold the dumbbell between your legs with your arm (almost) straight, bend your arm (bring the dumbbell to your chest) and stretch back to the starting position.

Attention:
Keep your back straight, do not lean backwards when lifting the weight.

Lighten:
Less weight.

Harden:
More weight.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Sitting on the bench, place your feet on the floor with your legs spread wide apart. The upper body is slightly bent forward and the hanging, almost stretched training arm (left) is leant against the thigh with the elbow (same side of the body). Now slowly raise the dumbbell by bending your arm and bring it towards your chest. The movement only comes from the elbow joint. Then extend the arm back to the starting position in a controlled manner (lower the dumbbell).

Starting position:
- Sit on the flat bench, legs straddled wide
- Exercise arm hanging (almost) stretched towards the floor
- Elbow of the exercise arm supported on the thigh (same side of the body)
- Torso is tensed

Finishing position:
- Training arm bent, dumbbell pulled towards the shoulder

Attention:
The upper body remains stable during the exercise (does not support the arm movement).

1 dumbbell
1 flat bench

Sit on the long bench/swinging box top, one arm with the dumbbell in your hands in a high hold (left), bend your arm (bring the dumbbell behind your head) and stretch. The movement only takes place in the elbow joint.

Attention:
Upright posture; upper arm always remains raised and stable (fix with the other arm if necessary).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed standing.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Sit on the long bench (or a Swedish box top), (right) elbow supported on the inside of the thigh (same side, right), dumbbell with (almost) straight arm between the legs, bend the arm (bring the dumbbell to the chest) and stretch back to the starting position.

Attention:
Keep your back straight, do not lean backwards when lifting the weight.

Lighten:
Less weight.

Harden:
More weight.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Sitting on the bench, place your feet on the floor with your legs spread wide apart. The upper body is slightly bent forward and the hanging, almost stretched training arm (right) is leant against the thigh with the elbow (same side of the body). Now slowly raise the dumbbell by bending your arm and bring it towards your chest. The movement only comes from the elbow joint. Then extend the arm back to the starting position in a controlled manner (lower the dumbbell).

Starting position:
- Sit on the flat bench, legs straddled wide
- Exercise arm hanging (almost) stretched towards the floor
- Elbow of the exercise arm supported on the thigh (same side of the body)
- Torso is tensed

Finishing position:
- Training arm bent, dumbbell pulled towards the shoulder

Attention:
The upper body remains stable during the exercise (does not support the arm movement).

1 dumbbell
1 flat bench

Sit on the long bench/swinging box top, one arm with the dumbbell in your hands in a high hold (right), bend your arm (bring the dumbbell behind your head) and stretch. The movement only takes place in the elbow joint.

Attention:
Upright posture; upper arm always remains raised and stable (fix with the other arm if necessary).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Exercise performed standing.

1 long bench or 2 vaulting box elements (incl. upper section)
1 dumbbell

Stand upright, shoulder-width apart, with the left arm bent so that the hand is at the chest (same side of the body - back of the hand points away from the body) and the elbow is close to the body. An elasticated band is placed around the shoulder and held in place with the hand of the training arm (left). From this position, extend the arm forwards to chest height, rotating the arm so that the back of the hand is pointing upwards in the end position. Then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Stand upright with your shoulders shoulder-width apart, your right arm bent so that your hand is next to your chest (same side of your body - the back of your hand points away from your body) and your elbow is close to your body. An elasticated band is placed around the shoulder and held in place with the hand of the training arm (right). From this position, extend the arm forwards to chest height, rotating the arm so that the back of the hand is pointing upwards in the end position. Then bend the arm to bring it back to the starting position.

Attention:
The movement only takes place in the arm and shoulder (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band