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Series

Day 8: Strength Practice I

Awesome work last week! Like in TSE 1, we’ll begin repeating the workouts from the first week. This is when you can start to absorb the movements and focus on form and engagement. Let’s do this!

Today's Workout:

On back, lift legs perpendicular to floor, 10-second lower to 6 inches 10 reps
Legs up lift hips lift hips 1-inch 20 reps
Bridge pose 30-second hold

Locust pose lift chest 10 reps, hold last rep 10 seconds
Bow pose, press shins back and lower 10 reps, hold last rep 10 seconds
Sphinx to forearm plank 10 reps
Forearm plank to extended plank 10 reps
Forearm plank push/pulls 20 reps
Extended plank 45-second hold
Forearm right side plank lift and lower 10 reps
Forearm right side plank 45-second hold
Half frog pose 30-second hold right leg

Locust pose lift legs 10 reps, hold last rep 10 seconds
Bow pose, press shins back and lower 10 reps, hold last rep 10 seconds
Sphinx to forearm plank 10 reps
Forearm plank to extended plank 10 reps
Forearm plank push/pulls 20 reps
Extended plank 45-second hold
Forearm left side plank lift and lower 10 reps
Forearm left side plank 45-second hold
Half frog pose 30-second hold left leg

Dynamic Wheel 10x hold last one 15sec 3 rounds
Wide legged twist and reach left and right hold each side 1 minute

Down dog to dolphin to chaturanga pushup, back to dolphin 10 reps
Down dog shoulder extensions 10 reps
Down dog with full shoulder extension 1-minute hold
Super high plank 30-second hold
Hurdlers stretch right leg 1-minute

Down dog to dolphin to chaturanga pushup, back to dolphin 10 reps
Down dog shoulder extensions 10 reps
Down dog with full shoulder extension 1-minute hold
Super high plank 30-second hold
Hurdlers stretch left leg 1-minute
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.