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Carioca

A dynamic mobility exercise that improves hip mobility and coordination through lateral cross-stepping movements, enhancing agility and lateral movement patterns.

Exercise Overview

Category

Plyometrics

Exercise_Type

Mobility

Difficulty_Level

Intermediate

Technique

Move laterally while crossing one foot in front of the other, then behind, creating a weaving pattern. Maintain proper posture and rhythm while moving sideways with coordinated arm movements.

Starting Position

Begin standing with feet shoulder-width apart, facing sideways, and core engaged.

Finishing Position

Continue the lateral movement pattern while maintaining proper form and coordination.

Form Cues

Cross feet in front and behind, maintain rhythm, coordinate arms, move laterally

Common Mistakes

Poor coordination, losing rhythm, not maintaining proper form, rushing the movement

Progression Tips

Increase speed, add resistance bands, perform backward, or add more complex patterns.

Regression Tips

Reduce speed, practice basic lateral steps, or use support for balance.

Safety Notes

Stop if you experience pain in the knees, hips, or ankles. Maintain proper form to avoid injury. This exercise requires good coordination and hip mobility.