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Series

Day 23: Strength Practice II

What physical changes have you noticed in yourself over the past month with these workouts? What mental changes?

Today's Workout:

Hover knees off ground; draw knees into chest sliding tops of feet, lift feet 10 reps
Plank pose (top of feet) slide to “L” sit 10 reps
Plank pose (top of feet) 45-second hold
Negative chaturanga pushups 10 reps
Reverse plank pose to plank pose 10 reps
Negative chaturanga pushups 10 reps
Tortoise pose with feet on block 1-minute hold

Hover knees off ground; draw knees into chest sliding tops of feet, lift feet 10 reps
Plank pose (top of feet) slide to “L” sit 10 reps
Plank pose (top of feet) 45-second hold
Negative chaturanga, chaturanga, Negative chaturanga, plank 5 reps
Extended tortoise pose with feet on block 1-minute hold

Staff pose with feet hovering, block in each hand over head, lower arm to side, lower ardha navasana with blocks at knees 15 reps

Staff pose, blocks in hands, arms to side 10-second hold
Staff pose, blocks in hands, arms out front 10-second hold
Staff pose, blocks in hands, arms overhead 10-second hold
Seated shoulder stretch

Hands on tall blocks forward fold slide to splits right side 10 reps
Splits right side 30-second hold
Lolasana on blocks 30 second hold
Elbows on tall block in staff pose lift butt 10 reps
Full range chaturanga push up, changing block heights- 2 full rounds
Low Pistol on block, slide to low lunge 5 reps
Low lunge with foot on block 1-minute hold

Hands on tall blocks forward fold slide to splits right side 10 reps
Splits right side 30-second hold
Lolasana on blocks 30 second hold
Elbows on tall block in staff pose lift butt 10 reps
Full range chaturanga push up, changing block heights- 2 full rounds
Plank pose 30-second hold
Reverse plank pose 30-second hold
Low Pistol on block, slide to low lunge 5 reps
Low lunge with foot on block 1-minute hold

Saddle stretch on block 1-minute hold
Supine twist
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.