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Day 12: Strength Practice V

This is it!! End of week 2! You know what to do, so get after it, and enjoy the process :)

Here’s your workout for today:


1. Wrist warm ups
2. Basic Squat with Shoulder Stretch and Wrist Rolls
3. Downward Facing Dog
4. Lizard lunge hip opener optional quad stretch (R)
5. Wide Legged Forward Fold
6. Lizard lunge hip opener optional quad stretch (L)
7. Wide Legged Forward Fold with Twist
8. Basic Vinyasa
9. Sun Salutations 5 rounds

10. Awkward Plank 30 seconds each side 2 rounds
11. SASS core lifts 10 reps 2 rounds
12. Forearm Plank core lifts 10 reps 2 rounds
13. Dolphin to Chataranga Press add SASS core lifts 5 reps 2 rounds
14. Wall Assisted Shrimp Squats 5 reps each side 2 rounds
15. Wall plank 30 seconds 2 rounds
16. Straight leg toe taps (modified) 5 reps each side 2 rounds
17. Lolasana prep core lifts 5 reps with hold 2 rounds
18. Lolasana Version 1 hold 5 seconds 3 rounds
19. Crow 15 seconds 2 rounds
20. Slide Through 5 reps 2 rounds
21. Leg lifts with upper body isolation 10 reps 2 rounds

22. Pigeon Pose 1 minute each side
23. Head to Knee Pose 1 minute each side
24. Supine Twist
25. Savasana

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.

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