• HOW: Perform a squat with a resistance band at the knees at the desired tempo.

Tempo exercises consist of 4 different numbers. In the example of a 5310 tempo squat: - 5 is the lowering or eccentric portion - 3 is the pause at the bottom or isometric portion - 1 is the rising or concentric portion - 0 is the rest between reps at the top. Sometimes you will use an "X" to denote as fast as possible.  

• FEEL: You should feel all the muscles in your legs working, with an emphasis on the quadriceps and glutes.

 

• COMPENSATION: Maintain your desired tempo! It's common to speed up and not go as slow as the tempo that is prescribed.

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