Name: Playbook - Women’s Calisthenics - Moon Circle
Uploaded: 2022-05-30T00:37:46.920Z
Duration: 15 min
Description: Moon Circle

These exercises are designed to help you achieve or improve your moon circle. A moon circle is a 360 rotation upside down holding the bar against your back. A moon circle is a combination of a dynamic supinated Korean dip and reverse pull over. Make sure you are comfortable with these two skills before attempting a moon circle.

Start on all fours with your arms shoulder width apart. Stretch your arms out so that your upper body creates a downward slope. Lift your upper body and lower your pelvis to the ground.

20 second holds x 3 sets
15 second rest between each rep

Seal Stretch

Start sitting on top of the bar so you are stable, turning your hands out so you grip the bar with your palms facing forwards.
Keep your hands close to your body, not spread wide, this will help maintaining tension.

Start by slowly sliding your hips off the bar, keeping your feet behind you. Pause briefly at the bottom of the rep to make sure you are stable and ready to push up. You should always pause at the top/bottom of your rep. 

Then push back up by driving your hands down hard to lift your body up, but maintain your ‘banana’ posture so that your body goes around the bar and not through it. Finish at the top of the rep with your arms locked straight and your shoulders depressing.

Dynamic Supinated Korean Dips

To achieve a reverse pullover start hanging underneath the bar with you legs wrapped around the bar. Then transition to a rocket ship position with your backside against the bar.

Then at the same time arch your back and pronated reverse pull-up at the same time. The timing of this skill can be hard to get a hang of, but be persistent and patient.

Once you pull up enough to be on top of the bar then lower down with control.

Reverse Pullover

Start the moon circle skill sitting on top of the bar with your hands in a supinated grip.  

Then cast your leg forward and dip slightly so your hips are under the bar. Use this momentum circle under the bar, and hold an arch position until you’re back on top of the bar. This skill is a combination of the dynamic Korean dip and reverse pullover, so make sure you have mastered those two skills before trying the moon circle.

Once you have completed the rotation do a Korean dip to return back to sitting on top of the bar.

Moon Circle

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