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Day 19: Strength Practice V

Including today, you've got only six more workout to complete this cycle! Either this news will make you very happy or very sad. If it makes you sad because the program is about to end, know this. Just because you've completed this program, know that you can do these workouts whenever you want. Incorporate them into your weekly routine, weather that's alongside other practices, or other forms of fitness. If it makes you happy because you need a break, well, you will deserve a break after this month, but keep up the good work!

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 Chataranga knee touches 10 reps
17. 2 rounds Pendent Swings 10 reps
18. Pistol crunch roll ups 10 rounds each side
19. 2 rounds Koundi Pushups 10 reps each side
20. Shoulder pumps 2 minutes
21. 2 rounds Backbend Wall Extensions 10 reps
22. 2 rounds Backbend Wall Walk downs 5 reps
23. 2 rounds Hip lifts 10 reps
24. 2 rounds Alternate toe touches 10 reps

Cooldown:
25. Revolved Head to Knee pose 1 minute each side
26. Half Lotus forward fold 1 minute
27. Frog pose
28. Forward fold
29. Shoulder Stand
30. Plow Pose
31. Twist with eagle legs
32. 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.