Trains core first, with real work landing on glutes, erectors.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Slow, braced movement with pauses builds anti-rotation and core stability; tempo forces deliberate control.
Opposite arm/leg; maintain neutral spine and level hips.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.