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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.
One-arm dumbbell row Upper back, Lats, BicepsThe pull that balances all the pushing, done one side at a time so neither side cheats. Crew
Dumbbell curl Biceps, ForearmsThe biceps curl, with the turn of the wrist that makes it work. Crew
Push-up Chest, Shoulders, Triceps, CoreA plank that moves. Get the plank right and the push-up follows. Crew
Seated cable row Lats, Upper back, BicepsA row with the back supported by your own posture, so the upper back does the work. Crew
Goblet squat Quads, Glutes, CoreThe squat to learn first: the weight in front keeps you upright and shows you where depth is. Crew
Mountain climber Core, Shoulders, Hip flexorsA plank with the legs running: conditioning without equipment. Crew
Lunge Glutes, Quads, HamstringsOne long step and back: balance and leg strength, one side at a time. Crew
Kettlebell swing Glutes, Hamstrings, Upper back, CoreA hip hinge done fast: the back of the body, trained explosively. Crew
Pull-up Lats, Biceps, Shoulders, TrapeziusHang from a bar and pull your chin over it. The test of upper-body strength that never gets old. Crew
Bench press Chest, Shoulders, TricepsThe barbell press: chest, shoulders and triceps, with a spotter when it gets heavy. Crew
Deadlift Glutes, Hamstrings, Lats, Lower backPicking a loaded bar up from the floor, and putting it back down with the same straight back. Crew
Back squat Quads, GlutesThe barbell squat: the lift most programs are built around. Crew
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