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Advanced moves for supple strength workout

Swim England para-swimming trainer Sam Cooper focuses on advanced moves in her fifth supple strength session.

This latest workout will introduce and guide you though squat to calf raisers, squat with rotation, downward-dog press ups, arm circles and toe taps in table-top and side-star in four-point kneeling.

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

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

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.

Squat to calf raisers

  • Feet hip-width apart and facing forward
  • Lower into a squat with weight into your heels
  • Come back to the start position, then lift up onto the balls of your feet
  • Take your arms out behind you to counterbalance your weight
  • Gently lower your heels back down onto the mat
  • Repeat five times
  • Return to start position.

Squat with rotation

  • Feet hip-width apart and facing forward
  • Lower into a squat position with weight into your heels
  • Holding the squat position, gently rotate to the right and return to centre
  • Still in the squat position, gently rotate to the left and return to centre
  • Return to standing
  • Repeat five times.

Downward-dog press ups for biceps and triceps

  • Feet hip-width apart and facing forward
  • Hinge from the waist and bend your knees as you reach the mat
  • Walk out into a press up hold position and lower towards the mat
  • Take your feet wider (either side of the mat) and keep your legs straight
  • With your hands shoulder-width, bend your elbows to lower your head gently towards the mat (heels will lift as you move). This is working your biceps and chest
  • Straighten your arms to return to the downward-dog press up start position
  • Walk your hands in towards your feet and gently roll up to standing, bringing your feet hip-width
  • Repeat and move your hands closer to form a triangle and bend your elbows to lower your head gently towards the mat, working your triceps
  • Straighten your arms to return to the start position, walk your hands in and roll up to standing
  • Aim to build up to repeating five downward-dog press ups in each hand position before returning to standing.

Arm circles and toe taps in table-top

  • Lie on the mat with your feet hip-width and knees bent, feet flat on the mat
  • Breathe out to lift one leg into table-top and then the other. Your knees should ideally be at 90 degrees, above the hips
  • Gently tap alternate toes onto the mat, keeping the other leg in position. Repeat four times on each leg
  • Pause and float both arms up towards the ceiling, softening your shoulder blades into the mat
  • As you tap a foot onto the mat, take both your arms back towards the mat, then sweep the arms out to the side and return to the start position as the foot returns to table-top.
  • Repeat with the other foot and aim to complete four repetitions on each leg.

Side star in four-point kneeling

  • Move into a four-point kneeling position
  • Shift your weight into your right side and carefully extend your left arm and left leg
  • Gently rotate into a sideways position, lifting your arm and leg towards ceiling
  • Carefully lower back to the start position
  • Repeat on the other side
  • Aim to hold the star position for 10 seconds on each side, without losing your balance.
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