Captain's Chair Raise
Trains core first — focused, direct, nothing hidden in the movement.
Muscle contribution per set
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.
Tempo
Controlled tempo on hanging leg raise variation builds lower ab and hip flexor strength without momentum.
Posterior pelvic tilt at top; avoid swinging.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Swap it for
- Hanging Knee RaiseBodyweight
- Lying Leg RaiseBodyweight
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.