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Form library · 24 movements
Every rep, done right
Every movement demonstrated by Kory, step by step, with the cues, the common mistakes and the gear that helps.
Lit Crew / Form library
Form library
Every movement, filmed, with the cues that make it work.
Step-up Glutes, Quads, Hamstrings, CalvesStep onto a box or bench and stand up on one leg. Crew
Romanian deadlift Hamstrings, Glutes, Lower backHinge, don’t squat: the movement that builds the back of your legs and teaches you to lift from the hips. Crew
Plank Core, ShouldersBrace and hold. Thirty honest seconds beat two minutes of sagging. Crew
Farmer carry Grip, Upper back, CorePick up something heavy and walk. Grip, posture and conditioning in one. Crew
Dead bug Deep coreCore training lying down: the hard part is keeping your lower back still. Crew
Glute bridge Glutes, HamstringsHips up, ribs down. The warm-up move that also earns its place in the main set. Crew
Russian twist Obliques, AbsSit back, hold a weight and rotate side to side. Crew
Standing dumbbell press Shoulders, Triceps, CorePressing overhead while standing, so your whole body learns to brace. Crew
Side plank Obliques, CoreHold your body in a straight line on one forearm: the sides of the core. Crew
Hip thrust GlutesThe glute bridge with your shoulders on a bench and a weight across your hips. Crew
Split squat Quads, GlutesOne leg at a time: the fastest way to find out which side is weaker. Crew
Dip Triceps, Chest, ShouldersLower and press your bodyweight between two bars: triceps, chest and shoulders. Crew
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