Do you all have a rucksack? You need one today to train with the “rucksack-lifter” the triceps, the upper back and the shoulder muscles.
I pack my rucksack as always: A thermos flask with ginger water, a Sigg-bottle with tap water, a memo pad and a pen, a toothbrush, my wallet, the digital camera with battery charger, a book and a lot of unneeded staff. At the end it’s always kind of heavy! Then I stand straight, hold the rucksack with both hands and stretched arms over my head and start moving it slowly up and down. A straight back is of course a must.
If somebody really doesn’t have a rucksack, it’s of course possible to use any other bag instead.