Time Under Tension workout:

Lower Body

All sets performed for 4 second reps for a total of 45 seconds:

Bodyweight Squat Hold
3 sets
Squat
45, 65, 85, 105, 125, 145
Rear Foot Elevated Split Squat
Bodyweight, 10
Supine Ball Curl
1 set regular, 1 set high faster reps
Leg Lift Holds
3 sets