Partners are standing facing each other in a diagonal position with the same leg forward. With the elbows raised high, the partners hold each other.

They are alternating the movement where one arm is pushing forward while the other is countering the action. The partners are mirroring each other activating both sides of the body. Repeat the exercise according to the training plan.

Partners are standing facing each other, while one partner is holding the palms on the other partner’s palms. The elbows are slightly bent.

One partner is pushing the forearms upwards activating biceps, while the other partner is countering the action.

The other partner is pushing downwards, while the first partner is countering the action. Repeat the exercise according to the training plan.

One partner is lying on the back with the knees bent. The other partner is standing with his/her legs apart, leaning over with the hands resting on the partner’s hips.

The lying partner is pushing his/her hips up, while the other partner is countering the action.

The standing partner is pressing the partner’s hips down, while the lying partner is countering the action. Repeat the exercise according to the training plan.

One partner is lying on the back with the arms extended over the head and elbows slightly bent. The other partner is standing leaning over and holding the partner at the wrists.

The lying partner is pushing forward almost to the stomach, while the other partner is countering the action.

The standing partner is pushing backwards to the starting position, while the other partner is countering the action. Repeat the exercise according to the training plan.

One partner is lying on the back with the arms extended in front, while the other partner is kneeling over his/her head holding the partner’s hands.

The kneeling partner is pushing the partner’s forearms towards the forehead, while the lying partner is countering the action.

The lying partner is pushing away from his/her forehead, while the kneeling partner is countering the action. Repeat the exercise according to the training plan.

One partner is lying on the back with the knees bent and arms extended over the head, while the other partner is in a V sitting position on the partner’s feet holding his/her calves firmly under the knees.

The lying partner swings his/her arms to bring the body into a squat position and then stands up. The sitting partner’s role is to assist in bringing the body of the partner to the upright position, by pulling him/her.

The lying partner is going back into the starting position. Repeat the exercise according to the training plan.