Learn Strength Foundations in 7 Days (with Keighty)

Learn Strength Foundations in 7 Days (with Keighty)

7 Seasons

Have fun and feel energized learning these strength-based movements with Keighty Gallagher. Access daily classes through the dropdown menu and keep on track with the downloadable training plan PDF.

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Learn Strength Foundations in 7 Days (with Keighty)
  • Squat Thruster

    Episode 1

    The Squat Thruster is an explosive power movement that transfers energy from your hips to your hands. From standing, pull down into a squat, holding both dumbbells in a loaded position at your shoulders. Exhale and stand up with force, allowing the energy to flow from your legs as you extend thro...

  • Rotational Lunge

    Episode 2

    The Rotational Lunge is a great move to challenge your rotational core stability and strengthen your legs. From standing, step back with one foot into a low lunge, knee hovering above the ground. Rotate your upper body towards your front leg with control, bringing the weight down to meet the hip....

  • Deadlift Row

    Episode 3

    The Deadlift Row is designed to strengthen your full back body with stability. Stand tall with your feet firmly planted, holding onto your dumbells with your palms facing your body before lowering the weights to meet your shins. Keep your back straight, hips back, and knees relaxed as you bring t...

  • The Athlete with Keighty Gallagher

    Episode 4

    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 ...

  • 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 ...

  • Strength-Foundations-with-Keighty-Gallagher-7-Day-Training-Plan.pdf

    166 KB