Combine your previous skills to perform this full supple strength sequence

Swim England Para-swimming trainer Sam Cooper demonstrates a full sequence in her fourth session of supple strength exercises.

Combining what you have learned so far, this sequence can be followed and developed as skills and confidence in supple strength increase.

Participants should be fit enough to undertake exercise and have completed the previous lessons in this series prior to starting lesson four.

Here are the previous sessions if you’ve not already completed them:

• Sun Salutation
• Squats, table-top and four-point kneeling
• Balance

You only need a clear space to perform these exercises. If you don’t have a yoga mat, it is fine to do these on carpet.

Once you’re ready, hit play on the video below.

Warm-up

The warm-up consists of pelvic tilts, heel lifts, squats and swaying.

• Feet hip-width apart and facing forward
• Look ahead
• Pull tummy button in towards your spine to engage supporting muscles.

Ankle mobility

Balancing on one leg, slowly write letters of the alphabet with your foot and then repeat with the other foot.

• Feet hip-width apart and facing forward
• Focus on a point ahead of you
• Pull tummy button in towards your spine to engage supporting muscles
• Monitor progress by how far you can reach in the alphabet before losing balance
• Observe the differences on each side.

Sun salutation

Begin with a roll down into a four-point kneeling position and then move into cobra. Return to the four-point kneeling position and roll up.

A slightly different version is to go into the hinge position from the waist and walk your hands out into a press up hold position. From there, move into cobra and then walk your hands back and roll up.

• Feet hip-width apart and facing forward
• Breathe out to move
• Progress to hinge only when your back is loose enough to do so.

Balance – Split lunge, Standing star and Arabesque

• Focus on maintaining balance
• Look ahead while in a standing position
• Pull tummy in towards your spine to engage supporting muscles
• Lift upwards towards the ceiling
• Breathe out to move to maintain control and increase range.