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Day22: Strength Practice 1

Final week! Only a few more left - awesome job!

In this last week, concentrate on using your side body for stability. After three full weeks of these workouts, you should have a better idea of how to engage and activate your core in order to complete these challenging flows. Remember to keep tight and stiff in the side body – this will keep you more balanced in your poses whether it be downward dog, awkward plank, or in arm balances.

WORKOUT:
1. Molasana
2. Single Shoulder Hip Opener
3. Lizard Lunge
4. Outer Hip Opener
5. Wild Thing
6. Sun Salutations A – 5 Rounds
7. Sun Salutations A (Modified) – 5 Rounds
8. Fast Flow Vinyasa Sequence – 5 Rounds
9. Awkward Plank, Knee to Elbow – 10 Reps Each Side / 2 Rounds
10. F¬orearm Plank – 2 Minute Hold
11. Bent Arm Dolphin to Chaturanga – 10 Reps / 2 Rounds
12. Down Dog to Wrist Toe Taps to Down Dog – 10 Reps / 2 Rounds
13. Knees to boat – 20 Reps
14. Navasana / Ardha Navasana – 10 Reps
15. Side Plank, Knee to Elbow – 10 Reps / 2 Rounds
16. Lolasana Press Version 1 – 5 Reps / 2 Rounds
17. Wall Assisted Bandha Leg Lifts – 10 Reps Each Side
18. Bridge Pose
19. Back Bend Push Ups – 10 Reps / 2 Rounds
20. Back Bend Touch Downs – 5 Alternating Reps / 2 Rounds
21. Reverse Chair Wall Plank – 20 Second Hold / 2 Rounds
22. Open to Close Core – 10 Reps
23. Forward Fold
24. Pigeon Pose
25. Easy Belly Twist
26. Savasana – 5 Minutes

Dylan Werner’s Online Workout Videos on Alo Moves

Dylan’s Bio

Dylan grew up in the mountains of Southern California, where at an early age he was into fitness, movement, extreme sports, and nature. At 18, he joined the U.S. Marine Corps, where he served as an aircraft firefighter, and also wrestled for the All-Marine wrestling team. After one tour of duty in the Iraqi war, Dylan was honorably discharged and returned to California to attend university, where he studied anatomy and emergency medicine. Dylan spent eight years working as a paramedic; four years on an ambulance and another four years as a full-time firefighter/paramedic.

Dylan was first introduced to yoga in 2001 as a part of his martial arts training, but it wasn't until 2009 when he made the yoga practice a part of his daily life and started to understand the true journey of the yogi.

Since 2011, Dylan has been teaching yoga. Though a lover of movement, handstands, arm balances and creative sequencing, his focus is the integration of the fundamental nature of knowledge, reality, and existence to create a space to deepen the inner connection.

In 2015, Dylan gave up his home in California to travel and teach workshops, teacher trainings, festivals, and retreats. He has taught in over 60 countries and more than 400 workshops or events. He is passionate about spreading his love for yoga and helping others in their journey by sharing his journey.