Trains quads first, with real work landing on glutes, calves, hamstrings and more.
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.
Power expression: the concentric is maximal-intent and explosive by definition; tempo prescription applies only to the loading phase.
Low reps, full recovery between them. Land soft, reset every rep — this is not conditioning.
Derived from tempo research on this movement class.
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.