Today we’re working with something called a grapevine (there are some other names for it – crossover, Carioca, and braiding). This is an agility exercise and it incorporates some cardio. In my experience, it is also mental work. It improves hip mobility and coordination as well as my favorite – balance. We need some space for this as we will be stepping side to side.

The brain part of this move is remembering where your foot was for the last step because it involves crossing on leg first behind and then next in front. Once you get the hang of the move, you just fly with it. It is normally done as part of a warm-up move. And while it is necessary to go slow while you are learning the move itself, it is fun to go fast once you have mastered it.

Start by standing tall. Step right with your right foot. Cross your left foot behind your right foot. Step over with your right foot. Cross your left foot in front of your right foot. Complete the number of steps or the distance and then go back to your original starting point and lead each step with your left foot.

Tips for success: start slow. Master the sequence before you try to pick up any speed. And if you feel even the slightest bit unbalanced, do this next to a wall or counter so you can hold on for support. Take small steps. This isn’t a distance sprint, it is controlled movement. Keep your core tight and your shoulders relaxed as you move.

Today’s workout:
WARM UP
2-3x
12-20 grapevine steps (6-10 in each direction)
5-6 good mornings with DB/KB
CIRCUIT
2-3x
4-5 Poliquin step ups per side with or without weights
5-6 dual DB kickbacks
add or subtract weight as needed
rest as needed

I find this one of the more fun moves in the gym. Not straining anything, except my brain, and feeling like a whiz kid. While doing CrossFit, I could even keep up with the youngsters with this one which is perhaps, why I liked it so much.

I hope you have as much fun with it as I have.

Video on Facebook.

Stay balanced.