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Series

Day 8: Strength Practice I

Welcome to week 2! The movements in this plan are tough! It takes a lot of time to learn how to properly engage the muscles in your body. That's why we're repeating the same workouts for a month. If there were particular movements in this practice that were tough for you last week, prepare yourself mentally before those poses so that you can use this time to train your mind as well as your body.

Here's your workout for today:

Warmup:
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

Workout:
10. Awkward plank 30 sec each side 2 rounds
11. Chataranga Holds 15 sec 3 rounds
12. Knee to elbow 6 reps 2 rounds
13. SASS (Straight Arm Scapular Strength) Core Lifts 10 reps
14. Forearm Plank 1 minute hold
15. Dolphin Press 5 reps 2 rounds
16. Extensors 1 minute
17. Tip Toe Knee Lifts 10 reps
18. Heal to Knee 5 Reps
19. Shoulder Pumps 1 minute
20. 2 rounds of Wall Assisted Shoulder Extensions 10 reps
21. Lolasana Lifts
22. Camel pose 30 seconds
23. 2 rounds of Wheel 30 seconds
24. Navasana/Ardha Navasana 20 reps
25. Crow 30 seconds 2 Rounds
26. Vertical V ups 10 reps

Cooldown:
27. Pigeon Pose 1 minute each side
28. Head to Knee Pose 1 minute each side
29. Supine Twist
30. 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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