Back Squat + Accessory
Monday, April 13th, 2026
Strength//Workout//30 min
Rx
Back Squat 5 Sets of 5 Reps Build across all 5 sets Suggested loading: 70%, 74%, 78%, 80%, 82-84% Accessory 3 Sets - 8-12 Kang Squats - Alternate - 0:45-1:00 Hollow Rock Hold
Level 2
Same structure at slightly lighter percentages. Accessory same as written or reduce hollow hold to 0:30-0:45.
Level 1
5 Sets of 5 Goblet Squats. Then 3 Sets: 10 Tempo Air Squats + 0:20-0:30 Hollow Hold.
Goal: Pure lower body strength with strong positions and trunk control.
Stimulus: Heavy but crisp. Last 2 sets should feel hard, not grindy. Accessory should reinforce squat mechanics and midline tension, not crush people.
Movements
back squatkang squathollow rock hold
Equipment
barbell