Plank
Trains core first, with real work landing on glutes, front delts.
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 anti-extension hold — tempo notation not applicable.
Hold 20–60 s; body straight, ribs down, glutes and quads engaged, breathe steadily. Progress by adding movement or instability.
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.
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.