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Day 4: Strength Practice IV

We're at it again and we're going to introduce more new moves! Ever heard of Tip Toe knee lifts, or SASS shrugs? Soon you will!

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. 2 rounds Knee to elbow 6 reps
11. 2 rounds Knee to Elbow Cross Under 6 reps
12. SASS Shrugs 10 reps 2 rounds
13. Forearm plank 1 minute
14. 2 rounds Forearm knee to elbow 5 reps each side
15. Dolphin press 5 reps 2 rounds
16. Extensors 1 minute
17. Shoulder pump 1 minute
18. Tip Toe knee lifts 10 reps
19. Heel to knee lifts 10 reps
20. 2 rounds Wall assisted shoulder extensions 10 reps
21. 2 rounds Lolasana lifts 5 reps (on blocks)
22. 2 rounds of Tripod twist 5 reps
23. Alternating leg crunches 10 reps each side 2 rounds

24. Pigeon Pose 1 minute each side
25. Head to Knee Pose 1 minute each side
26. Supine Twist
27. 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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