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Series

Day 3: Strength Practice III

You might be a little sore or fatigued from the last two days. That's ok! Keep going. That means it's working! This is a fun workout with lots of straight leg work, including toe taps and cross holds.

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. Extensors 30 seconds
11. Shoulder Pumps in Squat 1 minute
12. Top of the feet Chataranga, lift foot alternate 5 reps 2 rounds
13. Forearm side plank lift and lowers 10 reps
14. Basic crescent to pistol add crunch 5 reps each side
15. Straight leg toe taps (modified) 5 reps each side
16. Lolasana Version 1, 10 second hold 3 rounds
17. Forearm to extended plank 10 reps 2 rounds
18. Back Bend wall extensions 10 reps 2 rounds
19. Chest to wall 30 seconds 2 rounds
20. Slide Through 5 reps 2 rounds
21. V twist with block 10 reps 2 rounds
22. Straight leg cross hold (R)
23. Prone twist 30 seconds (R)
24. Straight leg cross hold (L)
25. Prone twist 30 seconds (L)

Cooldown:
26. Pigeon Pose 1 minute each side
27. Head to Knee Pose 1 minute each side
28. Supine Twist
29. 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.