Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing forwards as an extension of the body (I position - palms facing inwards), grasp a light dumbbell or weighted ball with your hands, alternately raise one arm and one leg (same side of the body) at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), alternately raise one arm and one leg (same side of the body) at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)/2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), grasp a light dumbbell or weighted ball with your hands, alternately raise one arm and one leg (same side of the body) at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), alternately raise one arm and one leg (same side of the body) at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)/2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Underarm support, raising one arm and one leg crosswise and stretching them out in the body extension, lowering the limbs to the forearm support and changing sides.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knees on the floor.

Harden:
Additional weight (on the back or arms/legs).

Variation:
Bring elbows and knees together under the body, then extend the arm and leg, return to forearm support before changing sides.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Underarm support, hold the pistol in one hand, raise the arm holding the pistol and the opposite leg crosswise and stretch out in the extension of the body, lower the limbs to the underarm support, transfer the pistol to the other hand and repeat the exercise in mirror image.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Knee on the floor; hold the position only briefly and then raise the other leg and arm.

Variant:
Bring your elbow and knee together under your body, then extend your arm and leg, return to the forearm support before changing sides.

1 pistol (neutralised)

Underarm support, raise one arm and one leg crosswise and stretch out in the body extension, hold the position briefly, then lower both limbs back to the underarm support and perform the exercise with the other arm or leg.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Place your knees on the floor; hold the position in forearm support without lifting an arm or leg.

Harden:
Additional weight (on your back or arms/legs).

Variant:
Bring the elbow and knee together under the body, then extend the arm and leg again before lowering both limbs.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

Four-foot stance with one arm (left) and one leg (right) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

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

Four-foot stance, hold the pistol in one hand (left), extend the arm with the pistol and opposite leg crosswise in extension of the body, then bring the knee and elbow together under the body and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold the position with outstretched arm and leg.

1 pistol (neutralised)

Four-foot stance with one arm (left) and one leg (right) extended crosswise, holding the assault rifle by the pistol grip (extended arm), knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold position with outstretched arm and leg.

Variant:
Switch sides after each execution (organisation = 1 exercise).

1 assault rifle (neutralised)

Four-foot stance with one arm (right) and one leg (left) stretched out crosswise, knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise your arms and legs to a horizontal position; only hold the position with your arm and leg extended.

Harden:
Hold an additional weight on your leg/arm and/or in your hand.

Variation:
Switch sides after each exercise (organisation = 1 exercise).

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

Four-foot stance, hold the pistol in one hand (right), extend the arm with the pistol and opposite leg crosswise in extension of the body, then bring the knee and elbow together under the body and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; just hold the position with outstretched arm and leg.

1 pistol (neutralised)

Four-foot stance with one arm (right) and one leg (left) extended crosswise, holding the assault rifle by the pistol grip (extended arm), knees and elbows together under the body (approximately chest height) and back to the starting position (without lowering).

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position; only hold position with outstretched arm and leg.

Variant:
Switch sides after each execution (organisation = 1 exercise).

1 assault rifle (neutralised)

Four-foot stance, extend one arm (left) and one leg (right) crosswise in extension of the body and return to the starting position.

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise arms and legs to horizontal.

Harden:
Do not put your arm and leg down between repetitions; hold additional weight on your leg/arm and/or in your hand.

Variant I:
Just hold the position with your arm and leg extended.
Variant II:
Switch sides after each exercise (organisation = 1 exercise).

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

Four-foot stance, extend one arm (right) and one leg (left) crosswise in extension of the body and return to the starting position.

Attention:
Head, torso, hips and leg (and outstretched arm) form approximately one line.

Lighten:
Do not raise arms and legs to horizontal.

Harden:
Do not put your arm and leg down between repetitions; hold additional weight on your leg/arm and/or in your hand.

Variant I:
Just hold the position with your arm and leg extended.
Variant II:
Switch sides after each exercise (organisation = 1 exercise).

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

Stand on four feet, stretch one arm and one leg crosswise in extension of the body and return to the starting position. Switch sides after each exercise.

Attention:
Head, torso, hips and leg (and outstretched arm) form roughly one line.

Lighten:
Do not raise arms and legs to a horizontal position.

Harden:
Hold additional weight on the legs/arms and/or in the hand.

2-4 weight cuffs/2 dumbbells ► Make the exercise more difficult (additional weight)

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), grasp a light dumbbell or weighted ball with your hands, alternately raise one arm and one leg crosswise at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lying on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), alternately raise one arm and one leg crosswise at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)/2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), grasp a light dumbbell or weighted ball with your hands, alternately raise one arm and one leg crosswise at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), alternately raise one arm and one leg crosswise at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)/2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Prone position on the balance board (instability of the balance board sideways), arms stretched out forwards in extension of the body and supported on the floor, alternately raise one arm and one leg crosswise (diagonally).

Lighten:
Just hold the basic position (static, without moving the arms and legs).

Harden:
Raise the leg and arm on the same side (axial).

1 balance board incl. roller

Lying on your stomach, arms and legs stretched out and slightly raised from the floor, alternately raise one arm and one leg crosswise.

Attention:
Do not lower your arms and legs completely (they are not in contact with the floor).

Lighten:
Starting position with slightly raised arms and legs (static, without moving the arms and legs); place the non-raised arm and leg on the floor.

Harden:
Add weight to the arms and legs.

Variant:
Lift and lower the arms and legs in a certain rhythm with intermediate stops in the neutral position or quickly and continuously move the arms and legs up and down.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Prone position, arms and legs stretched out and slightly raised from the floor, grasp a light dumbbell or weight ball with your hands, alternately raise one arm and one leg crosswise.

Attention:
Do not lower your arms and legs completely (they are not in contact with the floor).

Lighten:
Starting position with slightly raised arms and legs (static, without moving the arms and legs); place the non-raised arm and leg on the floor.

Harden:
Add weight to the arms and legs.

Variant:
Lift and lower the arms and legs in a certain rhythm with intermediate stops in the neutral position or quickly and continuously move the arms and legs up and down.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)

Lie down in a push-up position, raising one arm and one leg crosswise and stretching them out to extend your body, lower your limbs and switch sides.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the push-up position.

Harden:
Additional weight (on the back or arms/legs).

Variant I:
Bring your elbows and knees together under your body, then extend your arm and leg, return to the push-up position before changing sides.
Variant II:
Support both hands on a dumbbell in the push-up position.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

2 dumbbells ► Variation of the exercise

Lie on your back with your arms stretched out in extension of your body, arms and legs flat on the floor, alternately raise one arm and one leg crosswise and bring them together (hand to foot/shin), lower the limbs and perform the movement with the other arm or leg.

Lighten:
Lift the arm and leg less (without bringing the limbs together).

Harden:
Additional weight for the arms/legs; do not fully lower the limbs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)