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Series

Day 10: Strength Practice III

What is your favorite move from this practice last week? What is your least favorite? I personally love slide throughs. They are just so great for building full body strength and engagement.

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. Plank holds 2 minute
17. 2 rounds Straight Leg cross push ups 5 reps
18. Prone Twist 30 seconds
19. 2 rounds Forearm knee to elbow 5 reps
20. 2 rounds Dolphin to Chataranga Press 5 reps
21. Side Plank twist 10 reps each side
22. 2 rounds Pistol Lifts 10 reps
23. 2 rounds Lolasana to Chataranga Version 1 - 5 reps
24. 2 rounds Wall Facing HSPU 5 reps
25. 2 rounds Forearm to extended plank press 10 reps
26. 2 rounds Slide through 10 reps
27. 2 rounds Straddle crunch 10 reps

Cooldown:
28. Revolved Head to Knee pose 1 minute each side
29. Half Lotus forward fold 1 minute
30. Frog pose
31. Forward fold
32. Shoulder Stand
33. Plow Pose
34. Twist with eagle legs
35. 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.