Trains quads first, with real work landing on glutes, core, hamstrings and more.
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.
Alternating lunge pattern; controlled descent protects the knee and keeps tension on the working leg.
Long stride, torso tall; drive through the front heel.
Derived from tempo research on this movement class.
Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.