Dylan Werner's "FlyStrong III" Online Video Workouts on Cody

FlyStrong III

Part of the FlyStrong and PowerUp Bundles

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Dylan was born and raised in the mountains of Southern California. Having a passion for healthy living and an active lifestyle, he dedicated his life to pursuing this way of living. With a background in wrestling, rock climbing, martial arts and h...

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More About This Plan

Benefits
Diff intermediate 30Intermediate and Advanced
Stopwatch 302 hr 42 min
Playbtn 309 videos

FlyStrong 3 is the pinnacle of the FlyStrong Series. This plan shares all of the really fun transitions and movements that I love to do in my practice.

This month-long plan builds upon the concepts and techniques from FlyStrong 1 and 2. We will journey towards advanced poses like One Arm Handstand and Planche, and we’ll navigate through progressions into advanced transitions such as pressing into a handstand, lowering from handstand into crow or eka pada koundinyasana and even teach how to press it back up. Many of these techniques can feel way out of our reach, but I break down all of the progressions into easy-to-follow steps that will make the most impossible movements possible.

The plan breaks down each movement step by step, and each video is built around a specific goal whether it’s a lowering from handstand to Eka Pada Koundinyasana, or to refine your balance or proprioception skills. All of the classes build upon the previous one. Each day also has homework associated with the classes to help you incorporate the techniques needed to perform that particular pose or transition and also increase balance, strength and proprioception.

This plan is for the strong intermediate to advanced yogi looking to bring more strength, control and mindfulness to their inversion practice in the smartest way possible.

With time, practice and dedication, this series will open the doors to your practice that you never had access to before. This is it – the missing link to learn to FlyStrong!

Workouts

  • Movegrid
    Play
    12:30
    Diff intermediate 20Intermediate and Advanced
    This is a 10-minute preview of Dylan's "Press Handstand" class.
  • Movegrid
    Play
    2:59

    How To Approach This Plan

    Diff intermediate 20Intermediate and Advanced
    Welcome to FlyStrong III!
  • Movegrid
    Play
    17:48

    Day 1: Building Balance Drills 1

    Diff intermediate 20Intermediate and Advanced
    Welcome to your first FlyStrong III class! Today we'll move dynamically to help build your balance threshold.
  • Movegrid
    Play
    25:56

    Day 2: Press Handstand

    Diff intermediate 20Intermediate and Advanced
    Great work yesterday! This video will show you how to utilize control and balance and apply them to Press work.
  • Movegrid
    Play
    21:03

    Day 3: One-Arm Handstand Training

    Diff intermediate 20Intermediate and Advanced
    This day is the first step in your journey to a one-arm handstand. It takes a lot of stability, strength, control and patience.
  • Movegrid
    Play
    15:29

    Day 4: Building Balance Drills 2

    Diff intermediate 20Intermediate and Advanced
    These balance drills will help you with proprioception. We'll play with gaze, closing your eyes and focus on connection the mind and body.
  • Movegrid
    Play
    26:45

    Day 5: Lowering Arm Balances

    Diff intermediate 20Intermediate and Advanced
    Great work this week. In this class we'll play with gravity by practicing lifting and lowering.
  • Movegrid
    Play
    0:23

    Day 6: Rest Day

    Diff intermediate 20Intermediate and Advanced
    Today is a rest day!
  • Movegrid
    Play
    17:43

    Day 7: Lolasana and Planche

    Diff intermediate 20Intermediate and Advanced
    Today we take on some pretty incredible positions. They can take years to master to approach them today with an open mind. With time, practice and dedication, they will come.
  • Movegrid
    Play
    17:48

    Day 8: Building Balance Drills 1

    Diff intermediate 20Intermediate and Advanced
    This is the first time we repeat a class from earlier in the plan. Be super aware today of any subtle changes in how things feel in your body. Write them in your Workbook a...
  • Movegrid
    Play
    26:45

    Day 9: Lowering Arm Balances

    Diff intermediate 20Intermediate and Advanced
    These movements take a lot of practice, but be patient with yourself. If something is hard for you, just go as far as you can. Do what you can and practice what you can't. ...
  • Movegrid
    Play
    25:56

    Day 10: Press Handstand

    Diff intermediate 20Intermediate and Advanced
    Keep up the amazing work – all your efforts will pay off!
  • Movegrid
    Play
    15:29

    Day 11: Building Balance Drills 2

    Diff intermediate 20Intermediate and Advanced
    Remember to check in with yourself and evaluate how you feel. Both in the places that might feel sore, and also areas where you feel you might be strengthening!
  • Movegrid
    Play
    17:43

    Day 12: Lolasana and Planche

    Diff intermediate 20Intermediate and Advanced
    More planche wall work! I love these exercises because they challenge me. What's a homework assignment that's been tough, but has shown you something about yourself or your...
  • Movegrid
    Play
    21:03

    Day 13: One-Arm Handstand Training

    Diff intermediate 20Intermediate and Advanced
    Really get after it today and earn that rest day tomorrow!
  • Movegrid
    Play
    0:23

    Day 14: Rest Day

    Diff intermediate 20Intermediate and Advanced
    Today is a rest day!
  • Movegrid
    Play
    7:30

    Day 15: Proficiency Test 1

    Diff intermediate 20Intermediate and Advanced
    Here we go! Your first FS3 proficiency test! You should be really proud of where you are – I'm so proud of you for showing up every day and putting in the time to better yo...
  • Movegrid
    Play
    17:48

    Day 16: Building Balance Drills 1

    Diff intermediate 20Intermediate and Advanced
    Alright! We've half way through. Let's tackle the next two weeks with newfound determination and passion!
  • Movegrid
    Play
    15:29

    Day 17: Building Balance Drills 2

    Diff intermediate 20Intermediate and Advanced
    Which gaze do you find easiest and which is most challenging?
  • Movegrid
    Play
    25:56

    Day 18: Press Handstand

    Diff intermediate 20Intermediate and Advanced
    Keep up the amazing work!
  • Movegrid
    Play
    26:45

    Day 19: Lowering Arm Balances

    Diff intermediate 20Intermediate and Advanced
    Raising and lowering are some of the most mindful parts of my vinyasas. I hope one day they will be for you as well!
  • Movegrid
    Play
    21:03

    Day 20: One-Arm Handstand Training

    Diff intermediate 20Intermediate and Advanced
    Definitely stay at the wall if you still need to develop more strength and control while on one hand. Don't push yourself too far too quickly – it's difficult not to be eag...
  • Movegrid
    Play
    21:28

    Day 21: Scorpion Transitions

    Diff intermediate 20Intermediate and Advanced
    Here's something we haven't done before! Scorpion transitions break all the rules and create unique movements and shapes!
  • Movegrid
    Play
    0:23

    Day 22: Rest Day

    Diff intermediate 20Intermediate and Advanced
    Today is a rest day!
  • Movegrid
    Play
    17:48

    Day 23: Building Balance Drills 1

    Diff intermediate 20Intermediate and Advanced
    Some days things just click, while other days you can feel like you've taken a step back. Know that is completely normal and don't be discouraged. It's okay to have off day...
  • Movegrid
    Play
    17:43

    Day 24: Lolasana and Planche

    Diff intermediate 20Intermediate and Advanced
    Have you noticed your body has starting absorbing this information and recalibrating? All these videos and after-class practice are making connections within your body!
  • Movegrid
    Play
    26:45

    Day 25: Lowering Arm Balances

    Diff intermediate 20Intermediate and Advanced
    Today is the last time we revisit lifting and lowering. Amazing work!
  • Movegrid
    Play
    15:29

    Day 26: Building Balance Drills 2

    Diff intermediate 20Intermediate and Advanced
    Throughout this series you have developed a new level of strength and control you didn't have before. I hope you can also say that you have deepened your mind/body connecti...
  • Movegrid
    Play
    21:03

    Day 27: One-Arm Handstand Training

    Diff intermediate 20Intermediate and Advanced
    Remember that you can "catch" balance, but to truly find it you need to have patience. Don't force things when they or you aren't ready. Don't rush yourself or the process.
  • Movegrid
    Play
    25:56

    Day 28: Press Handstand

    Diff intermediate 20Intermediate and Advanced
    We're so close! Only three classes left. Keep up the incredible work!
  • Movegrid
    Play
    21:28

    Day 29: Scorpion Transitions

    Diff intermediate 20Intermediate and Advanced
    Last day before the final Proficiency Test! Let's finish strong!
  • Movegrid
    Play
    5:36

    Day 30: Proficiency Test 2

    Diff intermediate 20Intermediate and Advanced

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.

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