Copenhagen Plank
Trains core first, with real work landing on glutes.
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
Hold, don't count reps.
Isometric adductor and core stability hold — tempo notation not applicable.
Hold 20–45 s per side; maintain straight body line, brace hard. Progress by lifting top leg or adding movement. See also eccentric adductor studies for injury-prevention context.
Measured directly for this movement.
- General isometric training literature — holds are prescribed by duration and bracing quality, not rep tempo.
How Heatwayve progresses it
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Swap it for
- Side PlankBodyweight
- Lateral Band WalkBand
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.