HOW: Start with a band anchored under your feet and hold the band in each hand in front of your shoulders with your palms facing forward. Begin the exercise by performing a squat as low as you feel comfortable with followed by standing tall and performing an overhead press with the band. Lower your arms down to the starting position as you lower down into a squat, repeat.
FEEL: This should feel like a full body workout that will get your heart rate up. You will also feel your glutes, quads, and calves working the most with the squat. Meanwhile, your shoulders and arms will be working with the overhead press.
COMPENSATION: All of the same rules apply with a general squat and an overhead press. Focus on good mechanics and alignment, packing your shoulders and staying strong with the band overhead, keeping your chest up without excessively arching your back, and quality over speed.