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Series

Day 1: Strength Practice I

Welcome to TSE 3! I’ve really upped the ante in this plan, so expect to be pushed to your limits! But remember: your limits are meant to be surpassed – be patient with yourself, put in the work, and you’ll get there. This class will work your back strength and stability, core, triceps and backbends. Let’s do this!

Today's Workout:

Half boat with arms overhead 30-second hold
Half boat roll up, plant hands, lift butt, head to knee 10 reps
Hollow body rocks 20 reps

Sphinx pose 15-second hold
Seal pose 30-second hold
Hover elbows 1-inch 30-second hold
Locust Chest lifts 10 reps
Locust Leg lift 10 reps
Revolved half frog, grab foot and lift, 10-second hold 6 rounds
Single leg sphinx to single leg forearm plank, knee to shoulder right side 10 reps
Single leg forearm plank 1-minute hold
Single leg forearm plank to side plank bottom leg extended 5 reps
Extended Awkward plank 30-second hold
Prone twist 15-second hold each side
Half cow face forward fold 1-minute hold

Full Locust Lifts Arms forward 10-second hold 6 rounds
Revolved half frog, grab foot and lift, 10-second hold 6 rounds
Single leg sphinx to single leg forearm plank, knee to shoulder right side 10 reps
Single leg forearm plank 1-minute hold
Single leg forearm plank to side plank bottom leg extended 5 reps
Extended Awkward plank 30-second hold
Prone twist 15-second hold each side
Half cow face forward fold 1-minute hold

Wheel push-ups, 10 reps 2 rounds
Wide leg reach forward, wide leg roll back, toes to floor 10 reps
Wide legged forward fold 1-minute hold

Single leg dolphin to chaturanga pushup, knee nose 10 reps right side
Dolphin shoulder extensions 10 reps
Dolphin in Shoulder extension 10-second hold
Forearm plank feet side-to-side press to extended plank 10 reps
Revers hand plank shift forward 10-second 2 rounds
Lotus or half lotus on belly 1-minute hold
Single leg dolphin to chaturanga pushup, knee nose 10 reps right side
Dolphin shoulder extensions 10 reps
Dolphin in Shoulder extension 10-second hold
Dolphin, chaturanga, plank, chaturanga, dolphin 10x
Forearm plank feet side-to-side press to extended plank 10 reps
Revers hand plank shift forward 10-second 2 rounds
Lotus or half lotus on belly 1-minute hold
Reclined 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.