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Series

Day 9: Strength Practice II

Welcome to week 2!

This is your second time going through Strength Practice II. Now that you’re very familiar with the movements, today I want you to take notice of what is hard and what is easy for you. Are you lacking strength in particular areas? Flexibility?

Take note of this, and work extra hard in those areas today. See how much you advance over the next 14 days.

Here is your workout for today:

1. Wrist Warm Ups
2. 1 minute Basic Squat
3. Basic Vinyasa
4. Low Lounge (R)
5. Half Splits (R)
6. Low Lounge (L)
7. Half Splits (L)
8. 5 Rounds Sun Salutations
9. 2 rounds of 10x SASS Shrugs (Straight Arm Scapular Strength)
10. 10x Dolphin Press (Basic)
11. 10x Dolphin Press
12. 10x Lizard Push Ups (R)
13. 10x Lizard Push Ups (L)
14. Bridge Pose
15. 1 minute Shoulder Pumps
16. 2 rounds of 10x Back Bend Wall Warm Ups
17. 1 minute Tripod Headstand
18. 2 rounds of 30 seconds Extended Plank Pose
19. 2 rounds of 20x V Twist
20. 1 minute Bound Angle Pose
21. 1 minute Wide Leg Forward Fold
22. 1 minute Forward Fold
23. 1 minute each side Belly Twist
24. 3 to 5 minutes Rest (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.