Hi, I’m Valerie Waters with the A-List Look.
And today, we are doing the Ultimate Warm-Up. This is basically the warm-up I do with all
of my clients before every workout, with a couple extra things put in that’s gonna make
you feel better — especially if you’re sitting at the computer a lot. Some of my clients
are nursing right now, so their shoulder gets tight. So this is to help all of you who really
need to feel like you need to open up your shoulders, stretch out your low back and just
get your body moving. You can do this warm-up before any of my other A-List workouts — it’s
absolutely perfect. So I’m going to ask you to come to the floor, and we’re gonna start
in Child’s Pose. So let’s get started. So I’m gonna come down here on my knees, you’re
gonna sit back on your heels, and you’re just gonna open up your knees. And I’m gonna take
Child’s Pose, and when I’m there, it might be a little hard to hear me. But I want you
to be very active in Child’s Pose. So normally, people kinda just relax — I’m gonna have
you press into your hands and activate your shoulder. Now as we go through this sequence,
just know, I’m not a Yogi, okay. My little yoga postures are not gonna be perfect. But
we’re gonna flow through that into then the movement prep that I do with all my clients.
So here we go: Put your hands out in front you. And put your face down. And again, I’m
gonna press into my hands, activating my shoulder — and this should feel super good. Now you’re
just gonna continue to take a couple breaths here, and if you like, you can take a moment
to just kinda massage your forehead, or, as they say in my yoga class, your third eye.
And so you just kinda give yourself a little rub, just kinda like that. Very nice. And
now we’re gonna come up — we’re gonna do a nice shoulder stretch. You’re gonna slide
one arm under, and then you come up, and I’m gonna do that three times. And one more time.
That should feel really good. And now we’re gonna do the other side. Good. And, again.
One more time. Okay, and we’re gonna come up, and we’re gonna go into a Cat/Cow — I’m
just gonna turn so you can see me a little bit better. We’re gonna inhale and then exhale
round. Inhale — big arch. Exhale. And do this five times — inhale. But don’t rush
your inhale/exhale. And then inhale, trying to create an arch. And then exhale, cat. And
one more time. And then exhale. Good, that should feel really good. Okay, now, this one
— you’re gonna find this a little bit hard if you’re tight in your shoulders from sitting
at the computer a little too much. Basically, what I want you to do is I want you to put
your hand behind your head, and you’re gonna take this elbow over to the other elbow. So
you’re gonna reach way under like that. And then you’re gonna open, open, open, open — and
push to open — it’s gonna be hard. You’re opening up that thoracic spine. And then reach
under. And then open, open, twist, twist, twist twist — don’t rush it. And again, open,
open, open. Okay, let’s get two more. And one more. And that should feel really good.
And now, right into the other side — hand behind your head. Reach way under, and then
way open — open, open. And you can probably see, I’m a little tighter on this side. So
I really need this stretch. Good. Two more. Reach, and then open, open, open. I’m twisting
from my upper back, not my lower back. Awesome, that was so good. Okay, so from here, I’m
just gonna have you move into a Downward Facing Dog. Again, I’m not the Yogi here, but this
feels really nice. I want you to get here, and I want you to just bend one knee, then
the other knee, and just give your back of your legs a chance to open up, but also your
low back. And then go ahead and drop your heels, push back through your arms. And now
I’m gonna move out into plank, and I’m gonna lower myself all the way to my stomach. Okay,
so I’m gonna come all the way down, and then I’m very gently gonna come up into a Cobra
— I’m not forcing that low back just yet. Now I look down, and I’m gonna push straight
up, and then walk myself back into Downward Facing Dog, one more time. I’m gonna shift
back into plank. I’m gonna lower down, and this time, I’m gonna come all the way through
it into an Upward Facing Dog. Now, if you can’t go — I don’t wanna see all scrunched
shoulders, so if you can’t come all the way up, bend your elbows, get your shoulders down.
Now again, I’m gonna look down. And I’m gonna push straight up into plank. And then I’m
gonna take Downward Facing Dog. And we’re gonna repeat that, one more time, okay. So,
just come down and come up and flow back into Downward Facing Dog. And you should already
feel like that’s starting to open up a little bit in the back of your legs. Now I’m going
to gently step my feet to my hands. That, and I’m gonna scoot them apart a little. And
now I’m just gonna hang forward like a rag doll. So I’m gonna drop my head, because that’s
what I want you
to do. Good. And now, stay down, but just kinda — I’m gonna scoot forward. And walk
your feet apart a little bit. And now put both hands down, give those hips a little
shift. And now leave one hand down, take the other hand to the sky. And then you switch.
And switch each side one more time — this should feel good. And then over here. And
reach there. And then just come down to center. And now I’m just gonna walk my feet back in,
and I’m gonna bend my knees, and I’m gonna roll all the way up and give myself a nice
big reach. That was really good. So now we’re gonna go into the more dynamic part of the
movement prep. And I’m gonna grab a chair — I want you to do the same. And this is
just simply for balance. I’m gonna do some Leg Swings, okay. And Leg Swings are great
for warming up the back of your legs. This is when we start to move a little bit more.
So movement prep is really, exactly like what it sounds: Preparing the body for movement.
And I did ten. We’ll do ten here. I love Leg Swings — it’s so gentle, and it just feels
so good. Everyone of my clients says this, every single workout — 9 and 10, that’s perfect.
And now we’re gonna swing our legs to the side — just bring it across and up, warming
up your hip. I love warming up — it feels so good. And, ten. Other side. And for some
of you, this may actually end up feeling like bit of a workout by the time we get through.
But you’ll see it’s a perfect way to start any of my A-List Look workouts. And, ten.
That was really good. Okay, I’m just gonna move the chair out of the way. And then I’m
gonna come back here for Plie Squat. So feet wide, toes turned all the way out. Down, squeeze
your butt on the way up. So this is warming up my knees — warming up your knees too.
It should feel good. Just make sure those knees are going out towards the toes. And
you wanna get about ten of these. And, ten. That was perfect. Okay, so now I’m gonna do
something — I call this a Bench Pigeon. So Pigeon Pose normally takes place on the floor,
but is really hard to do. And I like this as an active one. So you can use a chair,
right. Or I’m using this step. You’re going to put your hands right next to your butt.
And you put your foot up on your knee. Okay, so just scoot your butt off the bench or the
chair, and then just drop down. And you’ll feel it a little bit in your triceps, because
it’s a little bit of a triceps dip here. But really what I’m stretching is right here on
my hip, and I know you’re gonna feel it — I feel it so much. So if you sit in a chair
a lot during the day, or you’re a runner, you are gonna love this one. I’m gonna do
one more, because it feels so good. Okay, now I’m just switching. And remember to keep
your tailbone tucked under you — don’t let your butt scoot away. And I am so tight. I’m
doing a little too much work at the computer. This feels really, really good. And six is
good. I’m gonna do one more and make it eight. Okay, very, very good. Now, If you needed
a few extra of those, by all means, do a couple more. So now I’m gonna do a Warrior Lunge,
but I’m gonna use this band. I like this flat band that I have — it’s one of my Super Bands.
But any stretchy band. And all this is gonna do is it’s gonna help you stretch your upper
body. If you do not have a band, you can still do this exercise. So just step back — I’m
gonna kinda go at an angle, so you can see. So I’m gonna take a big lunge back, put my
hands up over here. And I’m gonna twist over that bent knee, and I’m gonna pull that band
a little bit, so I get a nice stretch here. I’m gonna step together, and I’m gonna do
the same side five times. Now you could also alternate. And then you can experiment with
how you stretch your arm, a little bit. Good, one more. Perfect. Okay, now I’m gonna step
back with the other leg. Arms come up. We’ll twist over that bent knee. Now, you don’t
wanna rush this, because you wanna open up this hip flexor. Remember, we are warming-up,
so don’t fly through these. You take your time. And if you wobble a little bit, that’s
okay, sometimes that happens. This is one of my favorite stretches — I love it so much.
That is so good. Okay, so now — and I just did five of those — if you feel you need
a few more, take a few more. Now I’m just gonna take my band, and I’m gonna reach my
hands out to the side, and I’m gonna pull down, and I’m creating a nice long stretch
here, and I’m pushing out through my hips. And I am gonna go back and forth a couple
times. And I can’t even tell you how good this feels. I kinda can’t wait for you guys
to try it. It seems so simple, but it just feels so nice. And then if you want, you can
even take your band and now kinda stretch your triceps like that a little bit. Good,
that’s perfect. So now what I’m gonna do — this one’s a little tougher — so you’re getting
your shoulders ready to work. And I’m seeing that a lot people are so tight in their shoulders,
so I wanna work on a little shoulder mobility. I’m gonna take — nice and wide on this band,
keeping my arms super straight, I’m gonna go all the way over and all the way back.
If you have to bend your elbows or do something weird to get it over, you did not grab the
band wide enough. So, nice wide — if you need to put tension on it, do it. It should
come all the way over, all the back. All the way over, all the way back. Good. So again,
if you need to go wider, go wider, because I want you to keep those arms straight, because
we’re opening up those shoulders. Very nice. Good. Okay, so, we are done with that. And
now we’re gonna do — this is called a Standing “L”. And again, I’m just finding shoulders
need so much work right now. So real nice “L” right there, kinda like you’re making
a stop sign. and then you drop it down, bring it back. And what I don’t want you to see
is, I don’t want it to drop forward — I want you to hold it back, kinda like in line with
you head. And then I’m gonna press us up over my head and bring it down. And you should
feel a stretch on this. Now, if you’ve got loose shoulders, you’re not even gonna feel
this. And if that’s the case, you can — it’s okay to skip it. But most of you, especially
you working on the computer, you should feel a nice stretch. Yeah, actually, it feels a
little bit like work. Okay, that is very nice. And now just kinda stretch like that — loosen
it up. And loosen it up. And then give me an open and a close and an open and a close
— kinda like hugging yourself, you know. And we’ll do one — lace your hands behind
you, drop them over your head. Roll up slow, so you don’t get dizzy. And you have just
completed your Ultimate Warm-up. And then just remember: This warm-up is great for before
any of my workouts. But it also is just great to do if you’ve been sitting too much, and
you just need to loosen up your whole body. So sometimes I do this even on days that I
don’t actually do a full workout. I use it to just put my body through some motions,
stretch out my low back, open up my upper back and my shoulders, and it feels great.
So I want you to give it a try, let me know how you like it. And check back with me soon,
because I’ll have something new. And just remember: You are one workout away from a