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Series

Day 23: Strength Practice II

Only 4 more days of this plan! Have a lot of fun today! I know I had a lot of fun making this plan and doing these workouts! :)

Here’s your workout for today:

Warmup:

1. Wrist warm ups
2. Basic Squat with Shoulder Stretch and Wrist Rolls
3. Downward Facing Dog
4. Lizard lunge hip opener optional quad stretch (R)
5. Wide Legged Forward Fold
6. Lizard lunge hip opener optional quad stretch (L)
7. Wide Legged Forward Fold with Twist
8. Basic Vinyasa
9. Sun Salutations 5 rounds

Workout:
10. Knee to Elbow Cross Under 10 reps each side
11. Top of the feet Chatarangas 10 reps
12. Forearm knee to elbow 5 reps 2 rounds
13. Dolphin to Chataranga press 5 reps 2 rounds
14. Extensors 30 sec
15. Shoulder pumps 1 min
16. Basic Crescent to Pistol Squat 10 reps each side
17. 2 rounds of Wall plank 30 sec
18. 2 rounds of Lolasana preps 10 reps
19. 2 rounds of Back bend wall warm ups 10 reps
20. 2 rounds of Chest to wall 30 sec
21. 2 rounds of Extended Awkward Plank
22. Bicycles 1 minute

Cooldown:
23. Pigeon Pose 1 minute each side
24. Head to Knee Pose 1 minute each side
25. Supine Twist
26. 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.