MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up

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1 MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight is on the hands. Bend the elbows outwards to lower the chest towards the floor. Again, maintain a straight back. MSE Exercise 2: ¾ Push Up Repeat: start with 10 and build up to 50 then move to Full Push UP Kneel on all fours with the hands a little wider than shoulder width apart. Straighten your legs out behind you, bend at the knees (with the lower legs pointing up) so that your weight is distributed between your hands and knees. Bend the elbows outwards to lower the chest towards the floor. Push back up to the starting position. While performing this exercise it is important that your back stays straight and does not cave in.

2 MSE Exercise 3: Full Push Up Repeat: start with 5 and build up to 20 Kneel on all fours with the hands a little wider than shoulder width apart. Straighten your legs out behind you so that your weight is distributed between your hands and toes. Bend the elbows outwards to lower the chest towards the floor. Push back up to the starting position. While performing this exercise it is important that your back stays straight and does not cave in. MSE Exercise 4: Side Plank Repeat: hold 30 to 60 seconds repeat at least twice on each side Lay on your side with the forearm of the lower arm on the floor and the elbow bent so the fingers point away from you Rest your other arm on your upper hib Keeping one foot on top of the other and raise your body up off the ground Maintain a straight line from neck to feet Hold for up to 60 seconds Variations & progressions Place one foot just in front of the other to increase the base of support To advance push up onto your hand and extend the other out above you to form a line fit the one below you.

3 MSE Exercise 5: Plank Repeat: Hold for seconds repeat at least twice Lay on your front and place your forearms and palms flat on the floor, so that they form a triangle. Lift your chest, stomach and legs off the floor and maintain your balance between your forearms and toes. Keep a straight line from your shoulders, across your back to your feet. Hold for up to 60 seconds. Alternative: To make the plank easier, balance on your forearms and knees (with feet raised). Maintain a straight line from shoulders to knees. To increase intensity make the movement dynamic by moving the legs out. Right out, left out, right in, left in. Keep the abdomen nice and tight MSE Exercise 6: Abdominal Curls Repeat: start with 2 sets of 20 and build up to 2 sets of 50 Lay on your back with the knees bent about hip width apart from each other. Have your hands behind your head to support your neck. Lift the head, neck and shoulders off the ground. Try to keep the same gap between your chin and chest to avoid straining the neck. Slowly return to the start position. Alternative: Place your hands in a Pharaoh position on your chest. Do not pull your neck forwards and do not use your arms to help you lift your upper body. You should feel the exercise in your abdominal region.

4 MSE Exercise 7: Oblique Curls Repeat: start with 2 sets of 20 to each side and move up to 2 sets of 40 to each side Lay on your back with the knees bent a hip width distance apart. Place your hands behind your head to support your neck. Lift the head, neck and shoulders off the ground and rotate the trunk so the right elbow towards the left knee. Try to keep your neck relaxed. Rotate back to the centre and return the head, neck and shoulders to the floor. Alternative: Place your fingers on your temples Do not pull your neck forwards using your hands or pull your upper body upwards with them. MSE Exercise 8: Reverse Curls Repeat: start with 10 and build up to 30 Lay on your back, with the legs crossed in the air, knees slightly bent. Place you arms on the floor by your sides. Lift your hips a couple of inches off the floor. Hold for 2-3 seconds before returning the hips to the floor.

5 MSE Exercise 9: Advanced Abdominal Curls Repeat: start with one set of 10 and build up to 3 sets of 20 Start with your legs in the normal abdominal curl position. Engage your abdominals, protect your lower back and lift your shoulders of the ground. Now lift your legs 45 degrees of the floor With your legs in this position perform your normal curl up motion. Remember to keep your lower back protected. If you feel your back hollowing your are doing it wrong. MSE Exercise 10: Partner Twist Repeat: resist for up to 10 seconds repeat up to a minute before swapping over Stand upright in a balanced position, neutral spine, feet apart and abdominals braced. Your partner then tries to move you out of this position by applying force and trying to twist you. Remember the focus is to move the torso position and not to try and push your partner around the room

6 MSE Exercise 11: Resisted Abdominal Curl Repeat: start with 10 and build to 20 Start in the same position as in your normal Abdominal Curls. Your partner should kneel behind your head so she can rest her hands on your arms just below the elbows. Brace your abdominals and curl up, with your partner providing resistance against your elbows. Your movement range will be limited but try and get your shoulders and upper back of the ground. Your partner will have to adjust resistance as you perform the curl movement but you ought to keep your movement constant and controlled without jerking. MSE Exercise 12: Resisted Standing Flexion Repeat: you should resist for periods up to 10 seconds, repeat up to 3 times Stand in a stable stance, knees slightly bend. Clasps your hands together, outstretched in front of you at shoulder hight. Keep your arms very slightly bent but firm and tense your abdominals keeping your torso rigid. Your partner should stand in front of you with her hands on yours. Your partner applies pressure to your arms trying to move them laterally by pushing against you. You must resist this pressure, trying to maintain neutral. Remember to breath throughout the exercise.

7 MSE Exercise 13: Squats Repeat: Hold for up to one minute start with 3 repetitions and build up to 5 Stand with your back up against a wall Your feet should be shoulder width apart and toes pointing straight forwards Take your feet approximately 1-2 feet away from the wall Bend you knees and slide your back down the wall Do not let your knees move in front of your toes Do not squat deeper than a 90 degree (right angle) at the knee Start with shallow squats and increase gradually Return to the starting position Variations & progressions Use a dumbbell in each hand to add weight Legs should be a hip width apart but for dignity sake I did not.

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