Plyometrics
Carioca Quick Step
The carioca quick step is a beginner plyometrics exercise for your adductors, using just your body weight.
- Main muscles
- Adductors
- Also works
- Abs, Abductors, Calves, Glutes, Hamstrings, Quads
- Equipment
- Body weight
- Level
- Beginner
How to do it
- Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
- With your right foot, quick step behind and pull the knee up.
- Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.
Thigh Adductor 
Lateral Bound 
Band Hip Adductions 
Lateral Box Jump 
Lateral Cone Hops