Personal trainer, Keighty Gallagher, welcomes you to her program, Strength Foundations, encourages you to move big and bold, and give it a good try!

Keighty guides you through how to use her program, Strength Foundations, covering the 5 pillars of movement, where to start, what you can expect, and encourages you to find joy in your practice and start moving with confidence.

Keighty empowers you to become your own personal trainer, breaks down the terminology (what is a Tabata), and how to build out your own workouts like a pro. The goal is to build your confidence and understand what you need to accomplish your strength goals.

Keighty takes you through the fundamentals of strength training. This workshop is designed to be beginner-friendly. Keighty breaks down isometrics, eccentric contractions, compound movements, and power training, and how to build them into your practice using just your bodyweight. You don't need a...

Keighty guides you through using the weights in her program with confidence, helping you figure you what weight is appropriate for you today, decide what your strength goals are, what household items you can substitute, and how to handle your weight safely.

Before you jump into strength training, Keighty equips you with all the modifications you need to add extra stability or high impact moves that aren't for you right now, empowering you to still move big and bold, and get stronger.

Compound exercises are a foundational aspect of Strength Foundations with Keighty and many functional activities that make up our days. These movements are both accessible and challenging, designed to not only elevate your heart rate and build strength, but also to develop coordination and engage...

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 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...

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....

In the Flexibility component of your workout, Keighty will take you through some fundamental, dynamic track and field exercises. Breath into each stretch and take time to appreciate moments of manual massage; these additions to your practice will increase your range of motion and improve your exp...

The Hurdle Stretch Massage targets your hip flexors and provides relief to a heavily used area. Come to a seated position on the floor with both legs extended in front of you with your spine in a tall, neutral position. Keeping one leg straight, bend the leg and internally rotate until your shin ...

The Glute Stretch is a gentle modified pigeon stretch. Come to a seated position on the floor with one leg extended and the other bent, shin rested on the floor. From your seated hurdle position, slide the heel of your extended leg in towards the midline, pressing the outside of your knee to the ...

The Dynamic Hamstring Stretch provides gentle release to your hamstrings, hip flexors, and spine. Begin this classic track and field stretch by starting in the same position as your Hurdle Stretch with one leg extended and the other bent, shin rested on the floor. Reach our your opposite arm to y...

The Foundations exercises of Strength Foundations with Keighty Gallagher are all about your core and hips, strengthening and stabilizing for bigger, bolder and safer movement. A tree is only as strong as its roots.

The Dead Bug is a simple and effective exercise to strengthen your entire trunk. Lie flat on your back, then raise your arms straight, hands extended high above your shoulders. Your knees should be bent at 90 degrees, knees stacked over the hips. Picture a beetle on its back with its legs in the ...

Find yourself in your tall plank position and open up the stance of your feet, slightly wider than hip width apart. Press into downward dog, pulling your hips high into the air, and reach your right hand back to touch your left toe or shin. Feel the stretch in your hamstrings and return to your t...

The Banded Donkey Kick will support your core work and help to identify and improve any hip imbalances. Before moving down to the ground on all fours, grab your band and place it around both legs at your knees. Once in position, anchor the band underneath your left knee and lower down to your for...

The Marching Band is a great move to improve your hip stability and fire up multiple muscle groups in your legs. Place your band just above your knees and lower yourself onto your back, knees bent comfortably. With your feet planted firmly on the ground, raise your hips until your front body is e...

For our Lower Body component, we’ll only be working one leg at a time to focus on stability. Unilateral leg drills directly relate to both static and athletic activities like walking, running, hiking, cycling while challenging your core simultaneously. Forget the squats for now and settle into fi...

The Single Leg RDL is a key lower body move to eliminate strength imbalances, improve lower body stability, and protect your knees and hips from injury. From standing, lift one leg lightly off the ground to balance on the other. Soften your knees, and begin to hinge forward at your hips, extendin...

Like your Single Leg RDL, the Dead Lunge is a great knee and hip stabilizer that targets your quads and core. Enter a kneeling position with one knee raised in front at 90 degrees in a grounded lunge, knee directly above your ankle. Untuck your back foot and slightly lean forward into your leadin...

The Side Lunge will work to target smaller, frequently missed muscle groups to gain joint balance and stability in your lower body. From standing, extend on leg in a full step to the side, keeping your other foot planted and bending the knee directly above. Send your hips back and keep your core ...

Healthy upper body performance is essential for all powerful movements and functional everyday activities. This foundational category is all about building stronger and safer joints by practicing one push and one pull movement. Whether you are moving furniture in your home, shooting a basketball,...