Trains core first, with real work landing on front delts, quads, chest.
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.
Cyclical core movement held at plank; the demand is bracing under a fast alternating leg drive, so the tempo stays quick and even.
Hips level, no piking; drive the knees, keep the shoulders stacked.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.