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Series

Day 19: Strength Practice V

I’m so proud of your dedication to your evolution! Let’s keep it going next week. Enjoy your final two rest days!

Today’s Workout:

Plank pose lower hips side-to-side 5 reps
Plank pose to modified up dog 5 reps
Plank to Chaturanga 5 reps
Chaturanga 5-second hold
Plank pose 20-second hold
Half splits right leg PNF stretch 3 rounds, 30-second hold on last time

Plank pose lower hips side-to-side 5 reps
Plank pose to modified up dog 5 reps
Plank to Chaturanga 5 reps
Chaturanga 5-second hold
Plank pose 20-second hold
Half splits right leg PNF stretch 3 rounds, 30-second hold on last time

Plank pose to chaturanga 10 reps
Side plank pose left side 30-second hold
Chaturanga 5-second hold
Side plank pose right side 30-second hold
Chaturanga 5-second hold
Plank pose 30-second hold
Seated forward 1-minute hold

Plank pose to chaturanga 10 reps
Side plank pose left side 30-second hold
Chaturanga 5-second hold
Side plank pose right side 30-second hold
Chaturanga 5-second hold
Plank pose 30-second hold
Seated forward 1-minute

Single leg boat to half boat right knee in 10 reps
Half boat 10-second hold
Single leg boat to half boat left knee in 10 reps
Half boat 10-second hold
Boat to half boat 10 reps

Table 30-second hold
Table dip triceps extensions 15 reps
Table 30-second hold
Table right leg lifts 10 reps
Pigeon pose right leg with cross arm shoulder stretch 1-minute hold

Table 30-second hold
Table dip triceps extensions 15 reps
Table 30-second hold
Table left leg lifts 10 reps
Pigeon pose left leg with cross arm shoulder stretch 1-minute hold
Reclined twist both sides
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.