HOW: Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend your knees, hinge slightly forward at the waist, and push out on the band as you lower into a squat. Three seconds to hold that squat at the bottom for an isometric contraction. One second to return to the starting position, and zero seconds in between reps. Perform this type of squat for the tempo that is prescribed to you.
FEEL: You should feel your lower body muscles working during the squat. You should also feel your hip muscles working extra to push the band outward.
COMPENSATION: Don’t cheat yourself on the times prescribed.