Training advice from a seasoned nationally certified trainer and nutrition coach.
One of the greatest joys I have as a Trainer is teaching my clients βnew thingsβ. This is Joelene and she is a beast. From day 1 she has taken everything I have thrown at herβ¦.AND, aced it. π₯ Cheers to consistency, hard work and dedication.
πͺ Full Circle Fitness Exercise Spotlight: Box
Squats + Poliquin Raises
β
Today I'm demonstrating one of my favorite lower body and shoulder supersets:
Why pair these two together? π€
Because we're challenging both the lower and upper body while focusing on something that matters
more than the amount of weight on the bar...
QUALITY MOVEMENT.
ποΈββοΈ Exercise #1: Box Squats
The box squat is an excellent exercise for building lower body strength while reinforcing proper
squat mechanics.
Muscles Worked:
β’ Glutes
β’ Quadriceps
β’ Hamstrings
β’ Core Stabilizers
Coaching Cue: οΏΌπ
"Squat down like you're lowering yourself into water, then rise up out of the water." π πββοΈ πββοΈ
As you lower to the box:
β’ Inhale through your nose π
β’ Brace your core
β’ Control the descent
As you stand:
β’ Exhale steadily π
β’ Drive through your heels
β’ Squeeze your glutes at the top
Tempo matters. Don't simply drop onto the box. Control the lowering phase, lightly touch the box,
then drive back up with purpose.
πͺ Exercise #2: Poliquin Raises
Poliquin Raises are a fantastic shoulder exercise that targets muscles often overlooked in traditional pressing movements.
Muscles Worked:
β’ Medial Deltoids (Side Shoulders)
β’ Anterior Deltoids (Front Shoulders)
β’ Upper Traps
β’ Rotator Cuff Stabilizers
The goal here is NOT to grab the heaviest dumbbells in the gym.
The Goal:
β’ Smooth movement
β’ Controlled tempo
β’ Proper shoulder positioning
β’ Full range of motion
When performed correctly, Poliquin Raises can help improve shoulder strength, stability, posture,
and overall shoulder development.
π€ Why I Superset These Exercises
By pairing a lower-body movement with an upper-body movement, we:
β’ Maximize workout efficiency
β’ Keep the heart rate elevated
β’ Build strength and muscular endurance
β’ Improve total-body conditioning
The best workouts aren't always about lifting heavier.
They're about moving better, controlling the weight, mastering your breathing, and being intentional
with every rep.
π€ Form First. Weight Second. Consistency Always. π
CORE WORK THAT GOES BEYOND THE FLOOR π
Hereβs a fun and challenging way to train the core using the Rower!
In this exercise, weβre performing elevated crunches/knee tucks using the Rower seat for
support.
β Upper and lower abs
β Deep core stabilizers
β Hip flexors
β Shoulders and upper body for stability
What I love most about this variation is that it challenges the core in a totally different way than
traditional floor crunches. Your body has to stabilize while controlling movement β which means
MORE muscle recruitment and MORE functional strength.
Key Coaching Tips:
β’ Pull the knees in using your CORE β not momentum
β’ Keep shoulders stable and strong
β’ Slow and controlled wins the game
β’ Exhale as you crunch in
Strong abs are about more than aesthetics. A strong core supports:
β Better posture
β Improved balance
β Lower back support
β Better movement patterns in everyday life and training. I think Kim and Caitlyn killed it!!!!
At Full Circle Fitness, we love finding creative ways to make training effective AND fun!
π CLIENT SPOTLIGHT: Amanda Putting in the Work! π
Today Amanda is performing One-Arm Half-Kneeling Lat Rows β and this movement is SO much more than just an arm exercise. π
β
Back strength
β
Shoulder stability
β
Core engagement
β
Posture & balance
β
Hip stability in the kneeling position
I love this exercise because the half-kneeling setup forces the body to slow down and stabilize while the lats and upper back do the work. We are not just βmoving weightββ¦ we are teaching the body to move BETTER. πͺ Bonusβ¦.helps to tighten that βbra fatβ area too.
Amanda continues to show up, stay consistent, and get stronger every week. That consistency is where real progress happens. π₯
Rememberβ¦
π Strength is not built in one workout.
π Confidence is not built overnight.
π Healthy change comes from showing up again and again.
At Full Circle Fitness, we focus on building strength from the inside out β improving movement, stability, confidence, and overall health at every stage of life. β€οΈ
π CLIENT SPOTLIGHT: Amanda Putting in the Work! π
Today Amanda is performing One-Arm Half-Kneeling Lat Rows β and this movement is SO much more than just an arm exercise. π
β
Back strength
β
Shoulder stability
β
Core engagement
β
Posture & balance
β
Hip stability in the kneeling position
I love this exercise because the half-kneeling setup forces the body to slow down and stabilize while the lats and upper back do the work. We are not just βmoving weightββ¦ we are teaching the body to move BETTER. πͺ Bonus..helps to tighten that βbra fatβ area.
Amanda continues to show up, stay consistent, and get stronger every week. That consistency is where real progress happens. π₯
Rememberβ¦
π Strength is not built in one workout.
π Confidence is not built overnight.
π Healthy change comes from showing up again and again.
At Full Circle Fitness, we focus on building strength from the inside out β improving movement, stability, confidence, and overall health at every stage of life. β€οΈ
This was the end of Andreaβs workout. She had already pushed a lot of weight around. This was just lying there asking to be liftedβ¦so, she did. Great job, Andrea. 135 lbs π₯ πͺ
05/21/2026
Chickfila for the WIN!! Excellent, quick π₯ lunch.
Well, I can say I am not a doctor BUT I do have real time experience. I am a 15 yr. experienced PT (no young chicken) with several nutrition certifications including a Hormone Specialty. There is no cookie cutter answer for pre, peri, menopausal issues. You start where you are and follow the clues for root cause. πͺ π₯ π₯© π
~ Trainer Karen