Stand with your feet shoulder-width apart, arms supported on your hips, bent or in front of you at chest height, 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 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.

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)

Stand with your feet shoulder-width apart, hold an object (e.g. sandbag or rucksack) at the back of your neck, 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 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:
Less/no (additional) weight; do not lower your buttocks too low (greater angle in the knees).

Harden:
More weight/greater load; unstable base.

Variant:
Exercise performed with arms in front (possibly including holding additional weight in the hands).

1 combat rucksack/sandbag (medium weight)
1 wooden slat ► making the exercise easier (position)

1 sandbag (light) ► making the exercise easier

1 sandbag (heavy) ► making the exercise more difficult (additional weight)
1 balance cushion/balance board ► making the exercise more difficult (unstable base)

Stand shoulder-width apart in front of an object lying on the floor (e.g. helmet or tyre - one leg inside and one leg outside the tyre), bend your knees to sit on the object (buttocks only just touching the object) and stretch back to the starting position.

Attention:
Do not put your full weight down. 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 inwards).

Lighten:
Do not lower your buttocks too low (greater angle at the knees, do not touch the object with your buttocks).

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

1 tyre (10DM)/helmet

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

Stand shoulder-width apart on the semicircular wedges, arms supported on the hips, 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:
Move the buttocks backwards, not the 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).

Lighten:
Turn over half-round wedges (flat side on the floor) and use them as a heel rest; do not lower your buttocks too low (greater angle in the knees).

Harden:
Exercise on the balance board; hold additional weight (on your shoulders, in front of you or with hanging arms in your hands).

2 wedges (half-round)

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

Stand with your feet shoulder-width apart on the balance board, arms supported on your hips, bent or in front of you at chest height, 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 inwards).

Lighten:
Exercise on semi-circular wedges; do not lower your buttocks 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 balance board incl. roller

2 wedges (semicircular) ► Make the exercise easier

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

Stand with your feet shoulder-width apart, hold the long bench (attached to the wall bars/swinging box) with your arms bent in front of your chest, bend your knees 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:
Do not lower your buttocks too low (greater angle in the knees).

Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

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

1 weight disc/sandbag ► make the exercise more difficult (additional weight)

Stand with your arms hanging from your shoulders, bend your knees until you are (almost) sitting on the Swedish box element/long bench and stretch back to the starting position, bring your arms to the front position as you lower your upper body.

Attention:
Do not lower yourself with your full weight. 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:
Higher seat (additional swing box element).

Harden:
Lower seat (remove swing box element); additional weight (hold on the shoulders or in the hands, arms in front at all times); unstable support.

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

1 soft mat (small)/raised base ► 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 base)

Stand on a medicine ball, arms folded across your chest, leaning on your hips or in front of you, 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:
Push your buttocks backwards, not your knees forwards. Keep your back straight at all times (keep your core tensed).

Lighten:
Lower your upper body less (greater angle); support yourself on a (rung) wall to keep your balance. Perform the exercise on the narrow side of a long bench; replace the medicine ball with a simpler, unstable surface.

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

1 medicine ball

1 wall bars/wall ► Make the exercise easier
1 long bench/1-2 balance cushions/1 balance board ► Make the exercise easier (unstable surface)

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

Hook the long bench to the wall bars/swinging box, stand shoulder width apart, hold the long bench with your hands at hip height (arms outstretched), bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position (lower and raise the long bench).

Attention:
Push 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:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.

1 vaulting box or wall bars
1 long bench

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

1 weight disc/sandbag ► make the exercise more difficult (additional weight)

Stand upright with your feet in the loops, holding the gymnastics pole on your shoulders behind your head, 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 support for the heels makes the exercise easier.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less; do not lower the buttocks too low (greater angle in the knees).

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

1 gymnastic bar with elasticated straps

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)