Lifting Tempo is used to describe how fast you lower, lift and pause with the weight in each phase of a repetition. It is expressed in seconds (an “X” means “lift as explosively as possible”) and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. *Sissy Squats: Take a shoulder width stance with toes straight-ahead or pointed slightly outward. Grasp onto a bar or machine at chest level with one arm and hold a weight plate across your chest with the other (if resistance is needed at all). Begin by bending at the knees, while allowing your torso to lean backward. Keep your hips and waist straight as your knees come forward and your heels rise off the ground. Lower your body to the point where the knees almost touch the floor. **Hamstring Hyperextensions: Step into a standard or angled hyperextension apparatus, making sure it is set so that you can freely lower your torso as far as possible. Place your feet under the footpads, and push against them so your hamstrings are forced to contract. ***Single Leg Side Leg Press: Sit inside an angled or horizontal leg press machine and place the working leg up on the platform. Turn your torso and hip/leg/foot inward to about a 45-degree angle while finding a place for the non-working leg to safely rest. Unlock the safety handles, stabilize your upper body, and then slowly lower the weight until your thigh makes contact with your chest. Try to push through the heel and outside portion of the foot until you reach full lockout. At the top, you should tense and squeeze your outer glutes. ****Torso Elevated Lying Leg Curl: Lay face down on a lying leg curl machine and place your hands on the bench to keep your torso elevated. There will be a small arch in your lower back, but focus on keeping this area as relaxed as possible throughout the set.