Exercise Library
Full Moon
The full moon is a multiplanar exercise that’s a simple way to train several aspects of the trunk and hips.
Execution
Stand with feet about shoulder width apart with a plate held in both hands. Keeping the arms straight, draw a circle with the plate from the floor to overhead, bending at the hips and back and rotating the trunk. Maintain a controlled tempo. Begin with light weight and conservative volume until you see how you tolerate this exercise.
Purpose
The full moon strengthens the trunk in odd positions and motions to help protect it from injury when exposed to unintentional losses of posture or position.
Programming
3-4 sets of 5-10 reps to each side at the end of a training session when the back will no longer need to support significant loading is a good prescription.
Execution
Stand with feet about shoulder width apart with a plate held in both hands. Keeping the arms straight, draw a circle with the plate from the floor to overhead, bending at the hips and back and rotating the trunk. Maintain a controlled tempo. Begin with light weight and conservative volume until you see how you tolerate this exercise.
Purpose
The full moon strengthens the trunk in odd positions and motions to help protect it from injury when exposed to unintentional losses of posture or position.
Programming
3-4 sets of 5-10 reps to each side at the end of a training session when the back will no longer need to support significant loading is a good prescription.
