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Series

Day 9: Strength Practice II

If you've gone through my Fundamentals level and went Builder I, you're on your 9th week. That's a LOT of solid work! Nice job. I'm sure you're already performing at the level that you never thought you would.

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 each side Single side awkward plank 15 seconds
17. 2 rounds each side Koundi Push-ups 5 reps
18. 2 rounds Up dog Chataranga 5 reps
19. Extended plank leg lifts 10 reps per side
20. Side Plank extended leg lifts 10 reps each side
21. Knees to boat 10 reps
22. 2 rounds Basic Crescent to pistol 10 reps each side
23. 2 rounds Straight leg toe taps 5 reps each side
24. 2 rounds Dandasana lifts on blocks 5 reps
25. 2 rounds Lolasana Press Version 1 - 5 reps
26. Bridge Pose 30 seconds
27. 2 rounds Wheel 30 seconds
28. Back Bend Wall Walk downs 5 reps
29. 2 rounds Crow Push-ups 5 reps
30. Chest to Wall 1 min
31. 2 rounds V twist with block 10 reps

Cooldown:
33. Half Lotus forward fold 1 minute
34. Frog pose
35. Forward fold
36. Shoulder Stand
37. Plow Pose
38. Twist with eagle legs
39. 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.