Side-Lying Adduction
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
Side-lying adductor work with tempo; slow eccentric maximises adductor stretch and contraction.
Bottom leg works; top leg can be bent for support or straight for added challenge.
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.
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.