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Series

Day 4: Strength Practice IV

Great work this week! Today’s workout starts out a bit faster than the others in this series. You'll spend the first 20 minutes with a faster more dynamic flow that will really energize you and increase your heart rate! Then you’ll take it to the wall to challenge yourself in new ways to build strength, stability and endurance! No inversion experience is required!

Today’s Workout:

Down dog, jump to forward fold 10 reps
Down dog, jump to half boat, roll up, and jump to chaturanga 10 reps
Single leg down dog to crescent lunge right side 5 reps
Single leg down dog to crescent lunge left side 5 reps
Flutter kicks 60 reps
Seated straddle forward fold 1-minute hold
Seated straddle -Frame out right leg, lift butt 10 reps
Seated straddle, right hand behind, Lift to Fallen triangle 10 reps (grab right foot with left hand)
Standing straddle right side bend 30-second hold
Standing straddle left side bend 30-second hold
Standing straddle forward fold, right leg lifts 10 reps, hold last lift 5 seconds
Straddle boat bring toes together 10 reps
Straddle forward fold to right side 1-minute hold

Seated straddle –Frame out left leg, lift butt 10 reps
Seated straddle, left hand behind, Lift to Fallen triangle 10 reps (grab left foot with right hand)
Standing straddle left side bend 30-second hold
Standing straddle right side bend 30-second hold
Standing straddle forward fold, right leg lifts 10 reps, hold last lift 5 seconds
Straddle boat bring toes together 10 reps
Straddle forward fold to left side 1-minute hold

(WALL WORK)
Forearm wall sit 10-second hold
Forearm stand foot on the wall 15-second hold
Forearm wall sit 10-second hold
Malasana shoulder stretches
Forearm stand dolphin pushups 5 reps
Forearm stand left knee to elbow 5 reps
Forearm stand right knee to elbow 5 reps
Pigeon right leg 1-minute hold

Forearm wall plank 10-second hold
Forearm wall plank lift and lower hips 5 reps
Wall Plank 15-second hold
Wall Cast to Handstand foot on wall 30-second hold
Wall Plank 10-second hold
Pigeon left leg 1-minute hold
Reclined twist both sides 30-second 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.