Carioca - Warmup

Description:  The carioca is a great drill to loosen up the hips, trunk, and spine. Focus on fully rotating your body by turning your hips as if you were going to run in that direction, both towards the front and the back, while your shoulders stay square to the side.  

Distance: Go for 15 yards, staying tall and light on your feet. Then go back facing the same direction, now rotating with the other side of your body.