Trains glutes first, with real work landing on hamstrings, erectors.
These are the weights Forge'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.
Controlled eccentric with brief top squeeze for glute/ham focus; slower lowering increases TUT per Schoenfeld 2015 principles applied to hip-extension pattern.
Squeeze glutes hard at top; keep neutral spine.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW; Wilk M, Zając A, Tufano JJ.
Progresses by load in +0.5kg steps — small muscles, small increments, long patience.
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.