Welcome Rachel to CFW!
She’s only been with us a few weeks, but demonstrates excellent technique with all the movements.
Squat w/ bands (accumulative loading) 5 – 5 – 5 – 5
Bent Over Row 6 – 6 – 6 – 6
Squatting with bands teaches speed out of the bottom and through to the finish of the squat. The bands actively pull against the lifter and does so at an increasing rate, or accumulative, through the ROM. The demand bands place upon the CNS is great and also deceptive. Therefore it does not require as much load as the athlete may think. In contrast to chains, the bands are pulling in opposition to the lifter more than gravity. The bands will "punish" a lifter for not being aggressive.
Nick with bands