Page 1 Copy Created with Sketch.
Unlock this class

Series

Day 22: Strength Practice I

This is your last week!! Get after it! By this point you know the drill, and perhaps could even try doing some of this practice with your eyes closed. Why? Because that will help you focus on how your body feels as you move through the poses, and teach your body engagement and control.

Here's your workout for today:

Warmup:

1. Wrist Warm ups
2. Basic Squat
3. Squat Hip Openers
4. Standing Splits with Side Body Extension (R)
5. Intense Side Stretch (R)
6. Revolved Triangle (R)
7. Low Lunge (R)
8. Standing Splits with Side Body Extension (L)
9. Intense Side Stretch (L)
10. Revolved Triangle (L)
11. Low Lunge (L)
12. Forward Fold
13. Sun Salutations 5 rounds
14. Sun Salutations Version 2 - 5 rounds
15. Sun Salutations Version 3 - 5 rounds

Workout:
16. 2 rounds Awkward Plank knee to elbow 5 reps
17. Chataranga hold 30 seconds
18. 2 rounds (R) Straight leg cross under and hold 10 second
19. Prone Twist 30 second each side (R)
20. 2 rounds Straight leg cross under and hold 10 second (L)
21. Prone Twist 30 second each side (L)
22. 2 rounds Forearm Plank core pulls 10 reps
23. 2 rounds Dolphin to Chataranga press Version 2 - 6 reps
24. Side Plank Twist 10 reps each side
25. Extensors 1 minute
26. 2 minutes Shoulder Pumps
27. 2 rounds of 5 reps Boat to low chair
28. Wall Plank 1 minute
29. 2 rounds Lolasana lifts 5 reps
30. Wide legged forward fold
31. 2 rounds Wall Facing Handstand Push ups (HSPU) 5 reps
32. Tri pod side crunches
33. Slide Through Push Ups 10 reps
34. Navasana/Ardha Navasana 20 reps

Cooldown:
35. Revolved Head to Knee pose 1 minute each side
36. Half Lotus forward fold 1 minute
37. Frog pose
38. Forward fold
39. Shoulder Stand
40. Plow Pose
41. Twist with eagle legs
42. 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.