PRACTICE | Strength Foundations with Keighty Gallagher

PRACTICE | Strength Foundations with Keighty Gallagher

The Practice component combines three elements of a full workout into each 22-minute class: a Warm Up, Practice, and a Cool Down. Keighty gets you moving confidently and powerfully through functional strength movements in each full body sequence.

Suggested equipment: a pair of dumbbells, slam or medicine ball, looped resistance band.
Time: < 30 minutes.

PRACTICE | Strength Foundations with Keighty Gallagher
  • Mornings with Keighty | Energizing Mobility & Stability Class (6 Mins)

    Gently wake up your body with Keighty, set an intention for how you want to feel today, and move through a series of mobility, rotation, and stability moves incorporating Cat/Cow, Hamstring Arm Swings, Back Lunge Rotation to Knee Raises, Rotational Energy Squats, and Plank Marches.

  • Middays with Keighty | Fun Agility & Stability Drill Class (5 Mins)

    Join Keighty for a 5 minute afternoon wake up call focusing on agility, cardio, and mobility. Get silly and shake things out, work on an association drill that will challenge your brain, and finish with a stability drill with your eyes closed. It's not about being perfect but it is about having fun.

  • Evenings with Keighty | Full Body Strength Conditioning Class (6 Mins)

    Keighty leads you through a simple athletic strength and conditioning class. You will start with 10 reps of each move and work down to 2 reps of each move, this is a decreasing repetition drill. You will be working through three moves, Squat Kicks, Downward Dog Toe Touch, and V Sit Ups. This clas...

  • The Athlete with Keighty | High Intensity Strength Class (22 Mins)

    Get warm with a series of intentional mobility movements before jumping into a high intensity practice with Keighty. Explore and challenge your athleticism with Tabata and AMRAP intervals of Plyometric and Compound exercises, developing coordination and conditioning your entire body. The Athlete ...

  • Get Sweaty with Keighty | Core & Cardio-focused HIIT Class (22 Mins)

    After a mobility sequence to get your body in gear, personal trainer Keighty Gallagher will guide you through a series of cardio-based core drills. Forget where you think you’re at in your athleticism and challenge yourself to focus on quality and control with each Foundation and Plyometric inter...

  • Get Balanced with Keighty Gallagher | Strength Foundations Class (22 Mins)

    This class with personal trainer Keighty will focus on bringing balance to your muscles and joints. After a guided mobility sequence to wake up your body, focus in and engage in a series of back exercises and lateral movements. Finish off with intention with a flexibility Cool Down to take advant...

  • Get Stable with Keighty | Lower Body Stability & Strength Class (22 Mins)

    This one’s all about Lower-Body work! After a dynamic Warm Up with personal trainer Keighty Gallagher, activate your legs and glutes with a high-intensity AMRAP sequence before the strength and stability finisher. These Lower-Body Foundations and Compound exercises will challenge and engage large...

  • Get Strong with Keighty | Full Body Strength Class (22 Mins)

    Go all out with this full body strength workout led by personal trainer Keighty Gallagher. This practice combines quick, intense sets of upper body AMRAP and lower body combinations with compound and plyometric movements. Get Strong will not only build muscle groups across your entire body, but a...

  • Warm Up with Keighty Gallagher

    Incorporating a dynamic Warm Up prepares your body for the upcoming workout and reduces the likelihood of injury. Our Warm Up will include 4 Mobility-based movements for 1 minute each to engage various muscle groups and begin opening up the range of motion for Practice. Give yourself space to mak...

  • Cool Down with Keighty | Hips & Glutes Release Class (3 Mins)

    Incorporating a Cool Down practice transitions your body into a state of rest and reduces the likelihood of injury as you recover and resume your daily activities. This full body Cool Down will focus on flexibility movements to loosen up large muscle groups, gradually relax, and slow your heart r...

  • 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 ...