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Series

Day 1: Strength Practice I

Welcome to TSE! Our first class places emphasis is on your back strength and stability, core, triceps and backbends. Get ready!

Today’s Workout:

Core bent knee curls 10 reps
Core bent knee curls add leg extension up and lower 10 reps
Core bent knee curls add leg extension in and out 10 reps
Bridge pose 30-second hold

Sphinx to seal 10 reps last rep hover elbows one inch off the mat 10-second hold
Sphinx to forearm plank 5 reps
Forearm plank 30-second hold
Extended plank 30-second hold
Forearm plank right knee to shoulder 5 reps
Forearm side plank right side 30-second hold
Dolphin pushups 5 reps
Lizard lunge stretch right leg 1-minute hold

Sphinx to seal 10 reps last time hold elbows one inch off floor 10-second hold
Sphinx to forearm plank 5 reps
Forearm plank 30-second hold
Extended plank 30-second hold
Forearm plank right knee to shoulder 5 reps
Forearm side plank left side 30-second hold
Dolphin 20-second hold
Dolphin pushups 10 reps
Lizard lunge stretch left leg 1-minute hold

Wheel Pose 10-second hold
Modified bridge 10-second hold
Wheel Pose 15-second hold
Modified bridge 10-second hold
Wheel Pose 20-second hold

Wide leg seated side bends 10 reps
Wide leg seated side bend 30-second hold each side

Down dog dolphin slide to chaturanga 5 reps
Down dog shoulder extensions 10 reps
Down dog full shoulder extension 30-second hold
Down dog to Dolphin 5 reps
Half lotus or single leg seated forward fold, left leg, 1-minute hold

Down dog dolphin slide to chaturanga 5 reps
Down dog shoulder extensions 10 reps
Down dog full shoulder extension 30-second hold
Down dog to Dolphin 5 reps
Turbo dog 10-seconds
Half lotus or single leg seated forward fold, right leg, 1-minute hold

Reclined twists with eagle legs 1-minute hold each side
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.