Stand upright, shoulder-width apart, facing the wall bars (or a tree, for example), attach the elastic band to the wall bars (on the tree) at chest height, stretch your arms in front of your body at chest height, bend your knees to approximately a right angle at the knee joints (squat; buttocks at about knee height) and stretch back to the starting position.

Attention:
This exercise is ideal for beginners as the band makes the movement (knee bend) easier.
Push your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A pad for the heels makes the exercise easier.

Lighten:
Choose a rubber band with greater resistance.

Harden:
Choose a rubber band with less resistance.

1 elasticated rubber band
1 wall bars/tree

1 soft mat (small)/raised base ► to make the exercise easier

From an upright, shoulder-width stance with the barbell on your back, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height). Then push the weight back up in a controlled manner (straighten your legs).

Starting position:
- Feet about shoulder-width apart
- Feet turned slightly outwards
- Barbell placed on upper back; grasp barbell with overhand grip
- Abdominal and gluteal muscles tensed
- Gaze (always) straight ahead in neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees forward (sitting backwards)
- Back remains straight

Attention:
Keep your knees behind your toes, distribute your weight over your entire foot, push your knees outwards (do not tilt inwards). A support for the heels makes the exercise easier.

1 barbell

1 raised base ► make the exercise easier

Stand shoulder-width apart, hold the pistol with both hands at hip height, bend your knees to approximately a right angle at the knee joints (buttocks approximately at knee height), at the same time hold the pistol at the front with outstretched arms, when stretching your legs back to the starting position, bring the weapon back to your hips.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Stable support.

1 pistol (neutralised)

1 soft mat (small)/raised base ► make the exercise easier (position)

1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Stand shoulder-width apart, assault rifle at hip height with arms outstretched, bend the knees to approximately a right angle at the knee joints (buttocks approximately at knee height), at the same time bring the assault rifle to the front with arms outstretched, when stretching the legs back to the starting position bring the weapon back to the hips.

Attention:
The weapon remains pointed parallel to the ground at all times. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Stable support.

Variant:
Assault rifle with outstretched arms only in forward/upright position; assault rifle on the shoulders; hold assault rifle at chest height in the bend of the knee and bring it over the head during the stretch in the upright position.

1 assault rifle (neutralised)

1 soft mat (small)/raised base ► make the exercise easier (position)

1 balance cushion/balance board ► make the exercise more difficult (unstable base)

Deployment position, bend your knees to approximately a right angle in the knee joints (buttocks at about knee height), simultaneously guide the assault rifle into the contact position (including scanning), when stretching the legs back to the starting position, guide the weapon back into the deployment position.

Attention:
The weapon remains parallel to the ground at all times. Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your torso), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Stable support.

1 assault rifle (neutralised)

1 soft mat (small)/raised base ► make the exercise easier (position)

1 balance cushion/balance board ► make the exercise more difficult (unstable base)

From an upright, shoulder-width stance with the weight in your hands, bend your knees and lower your buttocks as far as possible without losing stability in your back. Then push the weight back up to the starting position in a controlled manner (straighten your legs).

Starting position:
- Foot position approximately shoulder-width apart, feet pointing slightly outwards
- Grasp the weight with hanging arms
- Tense abdominal and gluteal muscles
- Look (always) straight ahead in a neutral position

Finishing position:
- Knees bent
- Buttocks back, not knees brought forward (sitting backwards)
- Back stretched

Attention:
Distribute weight over the whole foot, push knees outwards (no tipping inwards). A support for the heels makes the exercise easier

1 dumbbell/kettlebell

Stand with your feet shoulder-width apart, arms hanging, supported on your hips, bent at an angle or in front of you at chest height, stretch an elasticated band between your legs (place the band around your thighs slightly above your knees). Bend your knees (pushing outwards at the same time) until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Choose a rubber band with less resistance; do not lower your buttocks too low (greater angle in the knees).

Harden:
Choose a rubber band with greater resistance; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands); unstable support.

1 mini band

1 soft mat (small)/raised surface ► make the exercise easier (position)
1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1 balance cushion/balance board ► make the exercise more difficult (unstable surface)

Keep your feet shoulder-width apart and hold the weapon in front of your chest with your arms bent (barrel pointing to the side). Bend your knees to a right angle (back of thighs/calves) and stretch back to the starting position.

Attetion:
Walk backwards with your buttocks and not forwards with your knees. Keep your back straight throughout the entire movement (tighten your abdominal muscles), distribute your weight over your entire foot and push your knees outwards (do not tilt them inwards). A support under the heels can make the exercise easier.

Lighten:
Without a backpack

Harden:
Backpack loaded with an additional 3kg (water bottles)

Material per participant: Tenue CNK 420

Additional material: 2 PET bottles (1.5 litres)

Stand with your feet shoulder-width apart, arms supported on your hips, bent or in front of you at chest height (or combination: support yourself on your hips while standing and extend your arms forwards when bending your legs), bend your knees until your buttocks lightly touch the seat of the chair and stretch back to the starting position.

Attention:
Bring your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards).

1 (office) chair

Stand upright with feet shoulder-width apart. Stand with your feet on the elastic band, place the other end of the elastic band over your shoulders and hold it with your arms crossed (stand inside the band - the elastic band runs along the outside of the leg on each side towards the shoulder on the corresponding side). Bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A pad for the heels makes the exercise easier.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand upright with your feet wide apart (feet in front of your centre of gravity), press the exercise ball against a wall with your back, bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Keep your knees behind the tips of your feet. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.

Lighten:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (on the shoulders, in front or with arms hanging in the hands); unstable support.

Variant:
The toes remain slightly raised throughout the exercise for additional strain on the calf muscles.

1 exercise ball
1 wall

1 soft mat (small)/raised surface ► make the exercise easier (position)

1 weight vest/(medicine) ball/weight disc/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► make the exercise more difficult (unstable surface)

Stand very wide (more than shoulder width), feet turned outwards, arms supported on the hips, folded on the chest/behind the head, bent or in front at chest height, bend the knees to approximately a right angle in the knee joints (buttocks at about knee height) and stretch back to the starting position.

Attention:
Buttocks backwards, not knees forwards (knees behind the toes). Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle at the knees).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands).

1 weight vest/weight disc/(medicine) ball/barbell/sandbag/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright with closed legs (feet together), arms pointing down towards the floor, use a small jump to bring both legs to a wide stance (feet pointing slightly to the side at an angle), at the same time as landing, bend the legs to approximately a 90 degree angle at the knee joint (buttocks at knee height) and bring one arm to the floor in the centre between the legs. Return to the starting position in an upright position with another small hop. For the next exercise (sumo squat), bring the other arm to the floor.

Attenion:
Land and squat with your whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle in the knees); smaller jumps (open your legs less).

Harden:
Additional weight (hold in your hands).

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

Place the elasticated band at mid-thigh height, stand wide (more than shoulder-width apart), feet facing forwards, arms supported on the hips, crossed on the chest/behind the head or in front at chest height, knees slightly bent (more than 90 degrees at the knee joint). In the jump, bring the legs together to form a narrower stance, always maintaining the lower basic position with slightly bent legs. The constant change of the two foot positions (wide and narrow) can take place on the spot or by means of double jumps and a forward movement (e.g. integrating a running ladder).

Attention:
Landing and holding position with the whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle in the knees); smaller jumps (open your legs less).

Harden:
Hold additional weight (on your shoulders, in front of you or with hanging arms in your hands); larger jumps (open your legs more); lower basic position (bend your knees more, squat).

1 elasticated rubber band
1 running ladder

1 weight vest/weight disc/(medicine) ball/sandbag/1-2 dumbbells ► to make the exercise more difficult (additional weight)

Stand wide (more than shoulder width), feet facing forwards, arms supported on the hips, folded on the chest/behind the head or in front at chest height, bend the knees slightly (more than 90 degrees in the knee joint), small jump and bring the legs together to a narrow (almost upright) stance, cushion the jump slightly and bend the knees again slightly in a flowing movement as you land (approximately the same angle as before), open the legs again to the starting position with another small jump.

Attention:
Land and hold the position with your whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle in the knees); smaller jumps (open your legs less).

Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); larger jumps (open your legs more); lower basic position (bend your knees more, squat).

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

Stand very wide (more than shoulder width), feet turned outwards, arms supported on the hips, folded on the chest/behind the head or in front at chest height, bend the knees slightly (more than 90 degrees in the knee joint), small jump and bring the legs together to a narrow (almost upright) stance, cushion the jump slightly and bend the knees again slightly in a flowing movement as you land (approximately the same angle as before), open the legs again to the starting position with another small jump.

Attention:
Bend your knees towards the tips of your feet. Landing and holding position with the whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle at the knees); smaller jumps (open your legs less).

Harden:
Additional weight (on your shoulders, in front of you or with your arms hanging in your hands); larger jumps (open your legs more); lower basic position (bend your knees more, squat).

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

The trainees stand frontally facing each other in a one-legged stance and each hold the partner's free (right) leg with one hand at hip height. They hold each other with the other hand. The partners bend and straighten the standing leg at the same time (lower and raise the upper body).

Attention:
Back straight, knee of the standing leg always remains behind the toe and centred over the foot (no tipping inwards).

Lighten:
Bend the supporting leg less.

Harden:
Additional weight (on the shoulders); unstable support for the supporting leg.

Participant:
1 weight waistcoat ► to make the exercise more difficult (additional weight)
1 balance cushion ► to make the exercise more difficult (unstable base)

Trainee: Single-leg stance, free (right) leg extended forwards, bend the standing leg to approximately a right angle and extend it back to the starting position.
Partner: Holds the active participant by the hands to prevent them from falling backwards.

Attention:
Knee of the supporting leg always remains behind the tip of the foot and centred over the foot (no tipping inwards).

Lighten:
Lower the upper body less (greater angle in the knee); more support from the partner.

Make it harder:
Additional weight; partner only helps to a limited extent; unstable base for the supporting leg

1 weight waistcoat ► to make the exercise more difficult (additional weight)
1 balance cushion ► to make the exercise more difficult (unstable base)

Progression I:
Adjust the sling trainer to a medium length (abdominal height), step with weight shifted to the rear (left) leg (front leg rests on the heel), bend the knee of the supporting leg (left) to a squat position (front leg follows the movement), extend the supporting leg back to the starting position.

Progression II:
Analogue to progression I, but lift the leg extended forwards. From the squat position, jump back into the starting position.

Attention:
Knees should not extend beyond the tips of the feet (for both progressions).

1 sling trainer

An elasticated rubber band is stretched between two posts just below buttock height. Stand with your feet shoulder-width apart in front of the band so that your thighs (just below your buttocks) touch the band (looking away from the band), arms hanging down towards the floor. Bend one leg (left) to approximately a right angle at the knee joint (buttocks at knee height), at the same time release the other leg from the floor and bring it forwards as straight as possible (held horizontally to the floor in the final position). The arms are also moved forwards while bending the supporting leg (left). Then straighten the training leg (left) again and return the free leg (right) and arms to the starting position in an upright position. During the movement sequence (one-legged squat), sit with your buttocks on the elasticated rubber band to provide support during the exercise.

Attention:
Lower your upper body as upright as possible (no tilting forwards or backwards), buttocks backwards, not knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot.

Lighten:
Bend your supporting leg less (greater knee angle); bend your free leg; choose an elastic band with greater resistance.

Harden:
Choose an elastic band with less resistance.

2 high bar posts
1 elasticated rubber band

Stand on one leg (left) on the edge of a raised surface (e.g. plyo box, flat bench or vaulting box element incl. top), the other leg hangs freely in the air and points towards the floor, the arms are also hanging downwards. Bend the supporting leg (left) to approximately a right angle in the knee joint (buttocks at knee height), while at the same time stretching the other leg forwards as far as possible (pointing diagonally downwards at the front in the end position). The arms are also moved forwards while bending the supporting leg (left). Then extend the training leg (left) again and bring the free leg (right) and arms back to the starting position in the single-leg stance (the arms can support the stand-up movement with a swinging motion).

Attention:
Knee of the training leg remains as centred as possible over the foot.

Lighten:
Bend the free leg; arms support the movement (swing); lower base to be able to push off on the floor with the free leg.

Harden:
Bend the supporting leg more (smaller angle in the knee), additional weight (on the shoulders, in front of the chest, with hanging arms or in front of the body).

1 plyo box, flat bench, vaulting box element incl. upper section

1 vaulting box upper section ► Make the exercise easier
1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Lunge, front leg (left) placed on the helmet, arms supported on the hips, crossed on the chest or in front, bend the front (and back) leg to a right angle and stretch back to the starting position (lower and raise the upper body).

Attention:
Always keep the front knee behind the tip of the foot and centred over the foot. Lower your body in the centre (follow the back knee like a plumb line, keep your upper body upright, tense your stomach).

Lighten:
Lower your upper body less (greater angle in the knees).

Harden:
Additional weight (on the shoulders, with arms hanging forward or up).

Variant:
Place the back leg on the helmet instead of the front leg.

1 helmet

1 weight vest/pad (PUCH)/fighting rucksack/sandbag ► to make the exercise more difficult (additional weight)

Stand upright on one leg (left), the other leg (right) is supported with the instep of the foot on the heel of the standing leg (slightly bent), the arms point downwards diagonally behind. Bend your knees to approximately a right angle in the knee joints (buttocks approximately at knee height), at the same time bring your arms forwards (pointing diagonally forwards and downwards). Then bring your legs back to the starting position and move your arms behind your body again.

Attention:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (tense your core), distribute your weight over your entire foot.

Lighten:
Do not lower your buttocks too low (greater angle in the knees); more support from the arms (momentum).

Harden:
Arms supported on the hips or folded behind the head; additional weight (on the shoulders, or hold in the hands with hanging arms).

1 weight vest/barbell/sandbag/fighting backpack/2 dumbbells ► Make the exercise more difficult (additional weight)

Stand shoulder-width apart between the bars of the (handstand) exercise bar (or between two parallettes/ low dip bars) with your arms hanging down towards the floor. Bend one leg (left) to approximately a right angle at the knee joint (buttocks at knee height), at the same time release the other leg from the floor and bring it forwards as straight as possible (held horizontally to the floor in the final position). While bending the supporting leg (left), move your arms to the bars to hold on to them (support for performing the one-legged squat exercise). Then straighten the training leg (left) again and bring the free leg (right) and arms back to the starting position in an upright position (push off from the bars with your arms).

Attention:
Lower your upper body as upright as possible (no tilting forwards or backwards), buttocks backwards, not knees forwards. Keep your back straight at all times (keep your torso tensed), distribute your weight over the entire foot.

Lighten:
Higher bars so that the supporting leg has to be bent less (greater angle in the knee); bend the free leg.

Harden:
Do not reach the standing position between repetitions (continuous one-legged stance); use the bars as little (or not at all) as possible for support.

2 parallettes, dip bars (low), 1 (handstand) exercise bar

Stand on one leg, arms hanging, supported on the hips, folded across the chest or in front, bend the supporting leg (left) to approximately a right angle at the knee joint (buttocks at knee height), at the same time lift the free leg off the floor and move it forwards as straight as possible (horizontal to the floor). Then stretch the training leg (left) and return the free leg (right) to the starting position in the one-legged stance. When bending the leg, the arms can be brought forwards so that they can support the movement when standing up by bringing them back to the body (work with momentum if necessary).

Attention:
Lower the upper body as upright as possible (no tilting forwards or backwards), keep the knee of the supporting leg behind the tip of the foot for as long as possible.

Lighten:
Bend the supporting leg less (greater angle in the knee); bend the free leg; arms support the movement (momentum).

Harden:
Bend the supporting leg more (smaller angle in the knee), additional weight (on the shoulders, in front of the chest, with hanging arms or in front).

1 weight vest/weight disc/(medicine) ball/sandbag/fighting backpack/2 dumbbells ►Make the exercise more difficult (additional weight)