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| Exercise | Instructions | Strength component & target muscles | |
|---|---|---|---|
| a | Counter movement jump | Jump up from the squat position as explosively as possible. CON: Do as many reps as possible. WB-EMS: Make two jumps per current application |
Power: leg extensors |
| b | Diagonal crunches | Roll up the upper body and bring opposite elbow and knee together. Change sides after each repetition. CON: Do as many repetitions as possible. WB-EMS: Make two movements per current application |
Strength endurance: abdominal muscles, hip flexors |
| c | Kettle bell swing (12 kg kettle bell) | Swing the kettle bell upwards with outstretched arms, knees go from flexion to extension. CON: Do as many repetitions as you can. WB-EMS: Make two swings per current application |
Strength endurance, Power: leg extension, trunk extensors |
| d | Crunches on gym ball | CON: Make as many crunches as possible, unrolling the back as much as possible. WB-EMS: Make two crunches per current application |
Strength endurance: abdominal muscles |
| e | Plank on gym ball | CON+WB-EMS: Hold the position for 1 minute, keep the trunk as straight as possible, tighten shoulder, abdominal and buttock muscles, continue breathing normally. | Strength endurance: abdominal muscles, buttocks, knee extensors |
| f | Squat with kettle bell (24 kg) | Keep the kettle bell stable in front of the chest CON: Make as many squats as possible WB-EMS: Make two squats per current application, keeping the kettle bell stable in front of the chest |
Strength endurance: leg extensors, trunk extensors |
| g | Lunches with kettle bell (2x 12 kg kettle bell) | Keep the trunk straight, change sides after each repetition. CON: Make as many lunches as possible WB-EMS: Make two lunches per current application |
Strength endurance: leg extensors, trunk extensors |
| h | Coordination ladder lateral | CON+WB-EMS: Run the coordination ladder laterally with triple steps as fast and as often as possible | Strength endurance: leg muscles, hip abductors |
| i | Coordination ladder frontal | CON+WB-EMS: Run the coordination ladder from front to back with triple steps as fast and as often as possible | Strength endurance: leg muscles |
| j | Trunk extension with kettle bell (24 kg) | Go from the bent position to a trunk extension as fast as possible. Keep the upper body stable. CON: Repeat this as often as possible WB-EMS: Make two trunk extensions per current application |
Strength endurance, Power: trunk extensors, knee extensors, buttocks |