Trains front delts first, with real work landing on triceps, core, 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.
Shoulder press push-up variation; tempo builds overhead pressing strength with bodyweight.
Hips high; head travels toward hands; scale with box or band if needed.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
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.