MSE Exercise 1: Box Push Up

Repeat: start with 10 build up to 30 and move to ¾ Push Up

Teaching Points:• 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

Teaching Points:• 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”.

MSE Exercise 3: Full Push Up

Repeat: start with 5 and build up to 20

Teaching Points:• 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

Teaching Points:• 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.

MSE Exercise 5: Plank

Repeat: Hold for 30-60 seconds repeat at least twice

Teaching Points:• 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

Teaching Points:• 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.

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

Teaching Points:• 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

Teaching Points:• 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.

MSE Exercise 9: Advanced Abdominal Curls

Repeat: start with one set of 10 and build up to 3 sets of 20

Teaching Points:• 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

Teaching Points:• 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

MSE Exercise 11: Resisted Abdominal Curl

Repeat: start with 10 and build to 20

Teaching Points:• 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

Teaching Points:• 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.

MSE Exercise 13: Squats

Repeat: Hold for up to one minute start with 3 repetitions and build up to 5

Teaching Points:• 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.