Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, both arms in front of you at chest height (arms pointing upwards), holding the dumbbell in one hand (left), lower the training arm until the dumbbell makes (light) contact with your sternum and stretch your arm back to the starting position.

Starting position:
- Lie on your back on the flat bench (only place your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (bring your pelvis upwards)
- Arms at chest height in front of you (pointing upwards in your line of vision)

Finishing position:
- Dumbbell lowered to chest (bend arm)

Attention:
Elbows are always under the wrists, fix wrists, elbows slightly bent away from the torso (A-shape).

Variant:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.

1 flat bench/swinging box
1 dumbbell

Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, both arms in front of you at chest height (arms pointing upwards), holding the dumbbell in one hand (right), lower the training arm until the dumbbell makes (light) contact with your sternum and stretch your arm back to the starting position.

Starting position:
- Lie on your back on the flat bench (only rest your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (bring your pelvis upwards)
- Arms at chest height in front of you (pointing upwards in the direction of your gaze)

Finishing position:
- Dumbbell lowered to chest (bend arm)

Attention:
Elbows are always under the wrists, fix wrists, elbows slightly bent away from the torso (A-shape).

Variation:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.

1 flat bench/swinging box
1 dumbbell

Stand upright, slightly turned to the side, arms bent and held high (elbows pointing downwards at approximately shoulder height), extend the rear arm (left side) holding the pistol forwards (edge of hand pointing downwards) and simultaneously turn the upper body, then return the upper body and arm to the starting position.

Attention:
Always hold your arms up (shoulder height).

Lighten:
Smaller movements/lower intensity of the punching movement (less rotation when moving with the punching hand).

1 pistol (neutralised)

Stand upright, slightly turned to the side (left leg in front), arms bent and held high (elbows pointing downwards at approximately shoulder height), extend the rear arm (right side) holding the pistol forwards (edge of hand pointing downwards) and simultaneously turn the upper body, then return the upper body and arm to the starting position.

Attention:
Always hold your arms up (shoulder height).

Lighten:
Smaller movements/lower intensity of the punching movement (less rotation when moving with the punching hand).

1 pistol (neutralised)

Lunge (left) with the upper body upright, front (left) leg bent (approximately right angle in the knee joint), back (right) leg bent with the foot in the loops, free free free leg (right) backwards and back to the starting position (small short movements).

Attention:
This is a movement with the free leg only, the basic position remains unchanged. The front knee always remains behind the tip of the foot and in the centre above the foot.

Lighten:
Bend the supporting leg less (more upright basic position).

1 sling trainer

Lunge (right) with the upper body upright, front (right) leg bent (approximately right angle in the knee joint), back (left) leg bent with the foot in the loops, free free free leg (left) backwards and back to the starting position (small short movements).

Attention:
This is a movement with the free leg only, the basic position remains unchanged. The front knee always remains behind the tip of the foot and in the centre above the foot.

Lighten:
Bend the supporting leg less (more upright basic position).

1 sling trainer

One-legged stand (right) facing the wall bars, hold on to a bar with your hands at chest height, bend your free (left) leg, push your training leg out backwards and return to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less high push-off of the training leg; only hold the end position.

Harden:
Additional weight on the training leg; unstable base for the standing leg.

1 wall bars

1 weight cuff ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Stand on one leg (right) on the elastic band (fix the band), slightly bend the upper body forwards, the training leg (left) is slightly bent, the elastic band is wrapped around the foot of the training leg, stretch the training leg backwards and bend back into the starting position.

Attention:
Do not lower the training leg, keep the upper body stable in a slight forward position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand on one leg (right), the supporting leg is slightly bent, both loops are hooked onto the raised foot (left) (or only hook the loop on the side of the free leg and the other onto the supporting leg), the knee of the free leg is raised to hip height (thigh horizontal), hold the gymnastics pole with bent parallel forearms in front of the body (baby pose), move the heel of the free leg towards the floor against the resistance of the elastic bands (of the elastic band) and lift it back up to the starting position (stretch and bend the leg).

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

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

Variation:
Hold the gymnastic stick on your shoulders behind your head.

1 gymnastic bar with elasticated straps

Exerciser: Prone position with the upper body on the top of the box, right leg on the floor, left leg bent (sole of the foot pointing upwards), extend the bent leg backwards and return to the starting position.
Partner: Holds the foot to generate resistance (in both directions).

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Keep the knee of the training leg in place.

Lighten:
Less resistance from the partner.

Harden:
More resistance from the partner.

1 Swedish box

One-legged stand (left) facing the wall bars, hold on to a bar with your hands at chest height, bend your free (right) leg, push your training leg out backwards and return to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less high push-off of the training leg; only hold the end position.

Harden:
Additional weight on the training leg; unstable base for the supporting leg.

1 wall bars

1 weight cuff ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Stand on one leg (left) on the elastic band (fix the band), slightly bend the upper body forwards, the training leg (right) is slightly bent, the elastic band is wrapped around the foot of the training leg, stretch the training leg backwards and bend back into the starting position.

Attention:
Do not lower the training leg, keep the upper body stable in a slight forward position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand on one leg (left), the supporting leg is slightly bent, both loops are hooked onto the raised foot (right) (or only hook the loop on the side of the free leg and the other onto the supporting leg), the knee of the free leg is raised to hip height (thigh horizontal), hold the gymnastics pole with bent parallel forearms in front of the body (baby pose), move the heel of the free leg towards the floor against the resistance of the elastic bands (of the elastic band) and lift it back up to the starting position (stretch and bend the leg).

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

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

Variation:
Hold the gymnastic stick on your shoulders behind your head.

1 gymnastics bar with elasticated straps

Exerciser: Prone position with the upper body on the top of the vaulting box, left leg on the floor, right leg bent (sole of the foot pointing upwards), extend the bent leg backwards and return to the starting position.
Partner: Holds the foot to generate resistance (in both directions).

Attention:
Always listen to/respond to your partner (adjust pressure/intensity). Keep the knee of the training leg in place.

Lighten:
Less resistance from the partner.

Harden:
More resistance from the partner.

1 Swedish box

With the upper body upright and one leg (right) on the floor, the other (left) training leg is slightly raised off the floor, stretch an elasticated band between the legs (place the band around the ankles or shins). From this position, stretch the training leg (left) (knee extension - leg pointing forwards) and bend it back to the starting position (lower leg pointing vertically down towards the floor).

Attention:
The movement takes place exclusively in the knee joint (upper body and thigh remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

Sit upright on a long bench/swinging box top/chair, hold the elastic band with both hands at stomach height in front of your body, lift and bend one leg (left) and step into the loop of the elastic band with your foot, extend the training leg forwards and bring it back to the starting position, keeping your arms in place (do not move your arms forwards, counteract the pull of the elastic band).

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Select an elasticated band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
The exercise can also be performed lying on your back with your leg slightly raised (bend and straighten your leg).

1 elasticated rubber band
1 long bench/1-2 swivel box elements (incl. top section)/chair

With the upper body upright and one leg (left) on the floor, the other (right) training leg is slightly raised off the floor, stretch an elasticated band between the legs (place the band around the ankles or shins). From this position, stretch the training leg (right) (knee extension - leg pointing forwards) and bend it back to the starting position (lower leg pointing vertically down towards the floor).

Attention:
The movement takes place exclusively in the knee joint (upper body and thigh remain stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini-band
1 seating option (e.g. chair, plyo box or vaulting box)

Sit upright on a long bench/swinging box top/chair, hold the elastic band with both hands at stomach height in front of your body, lift and bend one leg (right) and step into the loop of the elastic band with your foot, extend the training leg forwards and bring it back to the starting position, keeping your arms in place (do not move your arms forwards, counteract the pull of the elastic band).

Attention:
Do not put your training leg down, keep your upper body upright (tense your stomach).

Lighten:
Select an elasticated band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
The exercise can also be performed lying on your back with your leg slightly raised (bend and straighten your leg).

1 elasticated rubber band
1 long band/1-2 swivel box elements (incl. upper part)/chair

Support yourself against a wall with your upper body leaning slightly forwards (arms practically stretched out - facing the wall). The stretched standing leg (right) is placed on the floor with the balls of the feet only, the other leg is slightly bent and lifted slightly off the floor. Stretch an elasticated band between the legs by standing on the band with the supporting leg (fixation) and placing the other end of the band around the instep of the raised (left) leg. From this position, raise the training leg (left) (knee at hip height) and lower it back to the starting position.

Attention:
The movement takes place exclusively in the hip and knee joint of the training leg.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 wall
1 mini band

Support yourself against a wall with your upper body leaning slightly forwards (arms practically stretched out - facing the wall). The stretched standing leg (left) is placed on the floor with the balls of the feet only, the other leg is slightly bent and lifted slightly off the floor. Stretch an elasticated band between the legs by standing on the band with the supporting leg (fixation) and placing the other end of the band around the instep of the raised (right) leg. From this position, raise the training leg (right) (knee at hip height) and lower it back to the starting position.

Attention:
The movement takes place exclusively in the hip and knee joint of the training leg.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 wall
1 mini band

Four-foot stance, fix the gymnastics pole to the floor with your hands and attach/fix both loops to one foot, extend the free leg (left) upwards and backwards against the resistance of the elastic bands (leg and back should form a straight line in the end position) and return to the starting position.

Attention:
Do not arch your back, keep your head in line with your back (looking towards the floor).

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

Harden:
Select stronger elastics; roll up the elastics more.

Variant:
Stand on one leg (right), place one end of the gymnastics pole in front of the body, hold the other end at hip height (tilt the gymnastics pole slightly at an angle towards the body), attach the free (left) leg in the loop of the lower elastic band and stretch it backwards and back to the starting position.

1 gymnastic bar with elasticated straps

Four-foot stance (face/look down), fix both ends of the elastic band on the floor with your (left) hand, step into the loop of the elastic band with your (left) foot (band in line), stretch your leg backwards (heel at buttock height) and return to the starting position.

Caution:
Head, torso, hips and outstretched leg form roughly one line, no hollow back (tense abdomen).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 elasticated rubber band

Stand on four feet (face/look down), the training leg (left) is slightly raised off the floor. Step with your (left) foot into the loop of an elasticated rubber band (place the band around the sole of your foot), place the other end of the band around the thigh of your (right) leg, which is placed on the floor. From this position, stretch the training leg backwards (heel at buttock height) to stretch/tension the band (one-sided leg press). Then bend the leg back to the starting position.

Caution:
Head, torso, hips and extended leg form roughly one line, no hollow back (tighten the abdomen).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Four-foot stance, fix the gymnastics pole to the floor with your hands and attach/fix both loops to one foot, extend the free leg (right) upwards and backwards against the resistance of the elastic bands (leg and back should form a straight line in the end position) and return to the starting position.

Attention:
Do not arch your back, keep your head in line with your back (looking towards the floor).

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

Harden:
Select stronger elastics; roll up the elastics more.

Variant:
Stand on one leg (left), place one end of the gymnastics pole in front of the body, hold the other end at hip height (tilt the gymnastics pole slightly at an angle towards the body), attach the free (right) leg in the loop of the lower elastic band and stretch it backwards and back to the starting position.

1 gymnastic bar with elasticated straps

Four-foot stance (face/look down), fix both ends of the elastic band on the floor with your (right) hand, step into the loop of the elastic band with your (right) foot (band in line), stretch your leg backwards (heel at buttock height) and return to the starting position.

Attention:
Head, torso, hips and outstretched leg form roughly one line, no hollow back (tighten abdomen).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 elasticated rubber band