Back Squat


*Start at approx 60% 1RM and increase each set.


The rep scheme is bordered between strength endurance and hypertrophy (mass gain).

Go as heavy as possible with good form only. Priority is to focus on form, technique and depth before weight.


3 Rounds

30 Second Front Rack hold

30 Seconds Rest

30 Second Hollow Rock Hold

30 Second Rest

* Front Rack Hold is @ 75% 1 RM

Back Squat


Midline isometric. Get that body to hold a position under tension. Keep those elbows up!

Become strong like ox and grow Shawn Cordeiro abs!

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