LEARN | Strength Foundations with Keighty Gallagher

LEARN | Strength Foundations with Keighty Gallagher

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.

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LEARN | Strength Foundations with Keighty Gallagher
  • Potato Sack Run

    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...

  • Introduction to Mobility

    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...

  • T-Spine Twist to Sunshine Squat

    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...

  • Scorpion Push Up

    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...

  • Sleepovers

    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 ...

  • Lunge and Reach

    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 ...

  • PROGRAM GUIDE | Strength Foundations with Keighty Gallagher

    11.6 MB

    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 ...