In this Learn component, Keighty teaches 23 movements from 5 categories of exercise: compound, plyometric, foundations, upper body, lower body, mobility, and flexibility. Each video will guide you through an individual Strength Foundations movement, teaching careful form, modifications to tailor each motion to your body, and common mistakes to help you evaluate as you go.
Suggested equipment: a pair of dumbbells, slam or medicine ball, looped resistance band.
Time: 5 - 10 minutes.
Learning the Banded Push Up will help you gain confidence and improve your range of motion in a regular push up. After placing your band just above your elbows, make your way into a tall plank position, hands grounded below your shoulders. Your full back body should be engaged in a straight line ...
The Loaded Row combines a dynamic pull motion with an isolated lunge to get your lower body working. From standing in a neutral stance, step one leg back into a controlled lunge with your knee hovering above the floor. Feel free to rest your knee on the ground at the bottom of your lunge if neede...
Plyometric drills develop agility, speed, and power, fueling your body with lasting energy and stamina for the rest of your day. Unlike compound movements that keep you planted firmly, plyometric exercises will take you off the ground. These high-intensity moves will challenge your endurance, but...
This dynamic plank modification will light up your core and develop shoulder strength and stability. Rise up to a tall plank, keeping your back body line straight and tight from heel to head and your hands beneath your shoulders. Keeping your elbows locked, begin moving your hands, one at a time,...
The 180° Hop is a rotational plyo drill that will fully engage your lower body and core, increase your athleticism and get your blood flowing! From standing, drop into a deep squat, extending your arms straight out behind you. Explode in a big jump off both feet and rotate your upper body as you ...
This full body move consists of a squat, a plank, a push up, hop to squat, and when you’re down for it, a rocket jump! Start at the top of your mat, keeping your torso upright. Bend your knees down into a squat. Next, plant your hands on the ground as you step or hop back to plank. From this firm...
The Potato Sack Run will get your whole body moving and activate your core throughout. You’ll need a medicine or slam ball for this one. Prop the ball on your right shoulder, holding it in place with your right hand. When you’re ready, start with a high knee run in place. Keep your core tight and...
Including Mobility components in your movement practice is the secret to longevity. These exercises will improve your physical awareness, alleviate muscle aches and tension, and increase your range of motion. With any Mobility movement, full body awareness is essential; stay within your own range...
This movement combo will warm up your full body and work your mobility in both the hips and spine. To start your T-Spine Twist, stand at top of your mat and begin to soften your knees into a forward fold, exhaling into it. Focus on hinging at your hips and engaging your back to keep from rounding...
The Scorpion Push Up combination will bring lower back and hip relief while providing an opportunity to develop upper body and core strength simultaneously. Starting in a tall plank, slowly lower your body to the ground, and extend your arms out to the side, turning your head to one side. Raise t...
This gentle mobility exercise will provide relief to your upper spine, chest, and shoulders. Use this move to connect to your breath and relax into each stretch. To begin a Sleepover, lay on your side with your head resting on the floor. Bend your top leg at 90 degrees to bring your knee towards ...
The Lunge and Reach is a great combination move that will activate your core, dynamically stretch your hip flexors, and mobilize your spine. Walk forward into your tall plank and step one foot to the outside of your hand, making sure your knee is aligned above the ankle. Ground down through your ...
The Athlete with Keighty Gallagher program guide was designed to give you a visual reference of each movement through high-quality photographs and descriptions that break down the benefits, modifications, and common mistakes of each exercise. The guide also includes a customized training plan to ...
