Back position, legs bent in a high hold, pistol with arms outstretched in front hold, raise upper body to the (right) knee, guide the pistol past the knee forwards towards the foot and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less (bring the pistol less towards your heel); only hold the position.

1 pistol (neutralised)

Back position, legs bent in a high position, arms outstretched in front position, lift the upper body alternately to the left and right knee, bring the hands past the knee forwards towards the foot and back to the starting position (lift the shoulder blades off the floor).

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Lift your upper body less; only hold the centre position with your upper body raised.

Harden:
Hold additional weight in your hands.

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

Back position, legs bent and held high, pistol held out in front of you with outstretched arms, raise your upper body alternately to your left or right knee, move the pistol past your knee forwards towards your foot and back to the starting position.

Attention:
Do not lower your upper body completely and do not raise it too far (constant tension).

Lighten:
Raise your upper body less (bring the pistol less towards your heel); only hold the position.

1 pistol (neutralised)

Stand upright shoulder-width apart, one arm (left) hanging along the side of the body holds one end of the elasticated rubber band (below the hip bone approximately mid-thigh), the other (right) bent arm (approx. 90 degree angle in the elbow joint - upper arm pointing vertically downwards, forearm pointing horizontally towards the floor) fixes the other end of the band on the hip bone (left). Move the practically stretched training arm (left) backwards (one-sided retroversion) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint (upper body remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand upright shoulder-width apart, one arm (right) hanging along the side of the body holds one end of the elasticated rubber band (below the hip bone approximately mid-thigh), the other (left) bent arm (approx. 90 degree angle in the elbow joint - upper arm pointing vertically downwards, forearm pointing horizontally towards the floor) fixes the other end of the band on the hip bone (right). Move the practically stretched training arm (right) backwards (one-sided retroversion) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint (upper body remains stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, fix the elastic band with one foot (right) and grasp it crosswise with your hand (left) at about hip height, move your arm slightly in front of your body diagonally upwards over your head and back to the starting position, keeping your shoulder deeply fixed/set.

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.

1 elasticated rubber band

Stand upright, shoulder-width apart, fix the elastic band with one foot (left) and grasp it crosswise with your hand (right) at about hip height, move your arm slightly in front of your body diagonally upwards over your head and back to the starting position, keeping your shoulder deeply fixed/set.

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.

1 elasticated rubber band

Lying on your stomach with your upper body and legs slightly raised, both arms stretched out in a high position in extension of your body, hold your weight in your hands, move both arms backwards with a large arching movement so that the arms rest against the sides of your body (or bring them together behind your back). Then move your arms back to the starting position.

Attention:
Do not put your arms or legs on the floor.

Lighten:
Hold the basic position with your arms in the holding position; do not hold any additional weight in your hands.

Harden:
Add more weight.

2 weight discs/weight cuffs/weight balls/dumbbells

Prone position on the exercise ball with the upper body slightly raised, toes on the floor to stabilise the body, one arm in an upright position (stretched out in extension of the body), the other arm points down towards the feet, alternating the arm position including slight rotation of the upper body (crawling movement).

Attention:
Head, torso, hips and knees practically form a line (tense torso and gluteal muscles).

Lighten:
Just hold both arms in front and position (or raise and lower arms slightly).

Harden:
Hold additional weight in your hands.

1 exercise ball

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

Stand upright, arms supported on the hips, alternately extend one arm over the head to the other side, with the upper body accompanying the movement.

Lighten:
Smaller movements (less rotation).

Harden:
Additional weight (hold on the arms or in both hands).

Variant:
Hold an additional weight (e.g. weight disc) with both hands above the head and rotate the upper body alternately to the side (arms remain raised).

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult
1 weight disc ► variation of the exercise

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree), fix the elastic band at chest height on the wall bars (on the tree), extend your arm (left, side of the fixation) at chest height to the wall (to the tree), grasp the elastic band with an outstretched arm, bring your arm with a slightly bent elbow at chest height in front of your body (body centre) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint/upper body remains stable (no torso rotation).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, sideways (90 degrees) to the wall bars (or e.g. to a tree), fix the elastic band at chest height on the wall bars (on the tree), extend your arm (right, side of the fixation) at chest height to the wall (to the tree), grasp the elastic band with an outstretched arm, bring your arm with a slightly bent elbow at chest height in front of your body (body centre) and back to the starting position.

Attention:
Movement takes place exclusively in the shoulder joint/upper body remains stable (no torso rotation).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

While seated, hold your arms in front of you at chest height and grasp the handles (overhand grip), spread your arms out to each side against the resistance of the weight (T-position) and return to the starting position. As you move your arms backwards, imagine that you want to pinch an object between your shoulder blades.

Starting position:
- Sitting with arms stretched forwards at chest height
- Straight back stretched out

Finishing position:
- Arms at shoulder height tucked to the side of the body

Attention:
Be aware of the correct body position (posture of the back).

Stand upright, shoulder-width apart, upper arms close to the body, forearms pointing forwards (90 degree angle at the elbow joint), palms facing upwards. An elasticated band is stretched between the arms (place the band around the hands). From this position, move the forearms away from the body to the respective side (external rotation of the shoulders) to further stretch/tension the elastic band. Then bring your arms back to the starting position.

Attention:
The movement takes place in the forearms, while the upper arms remain stable.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, upper arms pointing forwards at shoulder height, forearms pointing upwards (90 degree angle at the elbow joint), with the palms facing forwards (in the direction of gaze). An elasticated rubber band is held in the hands. From this position, move the bent arms away from the body to the respective side (external rotation of the shoulders) to further stretch/tension the elastic band. Then bring your arms back to the starting position.

Attention:
The angle of the elbow joint remains stable, the movement takes place in the shoulders.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band

Stand upright, shoulder-width apart, arms outstretched at shoulder height in front of you, arms stretched horizontally forwards (front hold), hands holding the elastic band shoulder-width apart in front of your body, arms open/spread out to the sides (T-position of the body; shoulder blades together) and return to the starting position.

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

Lighten:
Select an elasticated band with less resistance.

Harden:
Select a rubber band with greater resistance.

Variant I:
Raise your arms sideways upwards (above your shoulders) or downwards (below your shoulders).
Variant II:
Alternately fix one arm in front and move the other arm to the side and back to the starting position (alternatively in an arching movement).

1 elasticated rubber band

Stand upright shoulder-width apart, arms outstretched at shoulder height in front of you, grasp one end of the band with each hand (stretch an elasticated rubber band between your arms), backs of hands pointing upwards away from the floor. From this position, open your arms/spread them out to the sides (pull your shoulder blades together) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand with a light step or upright, shoulder-width apart in front of the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), stretch your arms out horizontally forwards (hold in front of you), open your arms/spread them out to the sides (T-position of the body; pull your shoulder blades together) and return to the starting position.

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

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

Variant I:
Lift your arms sideways upwards (above shoulders) or downwards (below shoulders).
Variant II:
Alternately fix one arm in front and move the other arm to the side and back to the starting position (alternatively in an arching movement).

1 elasticated rubber band
1 wall bar/tree

Stand upright shoulder-width apart, arms stretched out in front of you at shoulder height, backs of hands pointing away from the body to either side, an elasticated rubber band is stretched between the arms (place the band around the backs of the hands). From this position, open the arms/spread them out to the sides (pull the shoulder blades together - retraction/outward rotation of the shoulders) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-tape

Stand upright with your feet shoulder-width apart, arms bent in front of you (elbows at chest height, 90 degree angle at the elbow joint so that your upper arms are pointing forwards and forearms are pointing vertically upwards), stretch an elasticated band between your arms (place the band around your forearms slightly above your elbows). From this position, open the arms/spread them out to the sides (pull the shoulder blades together - retraction/outward rotation of the shoulders) and return to the starting position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 mini-band

Back position with bent legs, arms stretched out to the side, hold the weapon in one hand on the hand guard, transfer the weapon from one hand to the other by simultaneously raising the arms to the pointing position (vertically upwards), then lower the arms back to the starting position.

Attention:
Do not lower your arms completely (constant tension).

Lighten:
Lower your arms less.

1 assault rifle (neutralised)

Progression I:
Set the sling trainer to a medium length, stand in an upright position facing the sling trainer, stretch your arms out to the side (shoulder height), lean back and slowly move your outstretched arms forwards, return to the starting position by pulling your upper body forwards (move your arms to the side), shifting your weight from the back leg to the front leg. After half the repetitions/time, change the standing leg (possibly organisation = 2 exercises, train both sides).

Progression II:
Analogue progression I, but only with slightly offset feet.

Progression III:
Analogue progression I, but with parallel feet (slightly wider than shoulder width).

Progression IV:
Analogue progression III, but with closed feet.

Attention:
Keep body tension, do not let hips sag (for all progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

Variant:
Alternate arms in a T and Y position (horizontally and sideways upwards).

1 sling trainer

Step stance or shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), upper body slightly bent forward, arms stretched diagonally forwards/downwards, stretched arms behind the body (pulling the shoulder blades together) and return to the starting position.

Attention:
Keep your upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band
1 wall bar/tree

Stand with a light step or upright, shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band slightly above head height on the wall bars (on the tree), stretch your arms out diagonally upwards (hands at eye level), bring your outstretched arms down behind your body and back to the starting position.

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

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stand upright, shoulder-width apart in the centre of the elastic band, with your hands gripping the band at chest height (backs of hands pointing towards your face), elbows of bent arms pointing downwards, arms stretched straight up next to your ears 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.

Variant:
Step with your front foot on the centre of the band.

1 elasticated rubber band