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Series

Day 10: Strength Practice III

I’m sure you can feel the increased challenge in this plan, but you’re doing great!

Today's Workout:

Plank SASS Shrug Circles 10 reps
Chaturanga shift forward 5-seconds hold, push up to plank 5 reps
Single leg down dog, right knee to left elbow, lifts and lowers 5 reps
Awkward falling triangle 10-seconds hold
Single leg down dog right knee to chest (hold) chaturanga push-ups 5 reps
Single leg down dog right knee to left elbow lift and lower 5 reps
Awkward falling triangle foot knee to shoulder 5 reps
Both legs to the left in Awkward Triangle Lift and Lower 5 reps
Cow face pose 1-minute hold

Plank SASS Shrug Circles 10 reps
Chaturanga shift forward 5-seconds hold, push up to plank 5 reps
Single leg down dog left knee to right elbow, lift and lower 5 reps
Awkward falling triangle 10-seconds hold
Single leg down dog left knee to chest (hold) chaturanga push-ups 5 reps
Single leg down dog, left knee to right elbow lift and lower 5 reps
Awkward falling triangle foot knee to shoulder 5 reps
Both legs to the right in Awkward Triangle Lift and Lower 5 reps
Cow face pose 1-minute hold

Half boat straddle leg lifts 10 reps
Keep legs up in Straddle crunch 10 reps
Half boat straddle leg lifts 10 reps
Keep legs up in Straddle crunch 10 reps

Seated straddle leg lifts 10 reps
Seated straddle leg Circles backward 10 reps
Seated straddle leg Circles forward 10 reps
Seated straddle to standing straddle 10-second holds 5 rounds
Wide leg forward fold 2-minute hold

Plank pose 45-seconds hold
Chaturanga shift forward 10-seconds hold 3 rounds
Down dog, right knee to left elbow, Hold 10-seconds, lift and lower 2 rounds
Awkward falling triangle 10-second hold
Single leg down dog 10-second hold
Awkward falling triangle, left knee to left triceps 10-second hold 3 rounds
Stack feet to left in Awkward Triangle 10-second hold
Pigeon pose right side 2-minute hold

Plank pose 45-seconds hold
Chaturanga shift forward 10-seconds hold 3 rounds
Down dog, left knee to right elbow, Hold 10-seconds, lift and lower 2 rounds
Awkward falling triangle 10-second hold
Single leg down dog 10-second hold
Awkward falling triangle, left knee to left triceps 10-second hold 3 rounds
Stack feet to left in Awkward Triangle 10-second hold
Pigeon pose left side 2-minute hold
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.