Trains glutes first, with real work landing on core.
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.
Mini-band glute medius activation with controlled tempo; builds hip stability for compound lifts.
Athletic stance, knees soft; step out against band tension.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.