Keegans Movement Lab

Group classes

Two weekly classes at Just Train Gym in Cromer, $20 each, one hour. A low-barrier way to sample the same methods I use one-to-one, and both welcome complete beginners.

Four people kneeling on mats in a mirrored studio, leaning back and holding resistance bands overhead during a group mobility class

Is a class the right way in?

If you are not sure you want a one-to-one appointment yet, yes. An hour costs $20, the groups are small, and you get the same methods I use in the clinic without committing to an assessment. Complete beginners are the norm rather than the exception.

What happens in the mobility and flexibility class?

At Just Train Gym, Cromer.

A general warm-up, then 5 to 6 targeted drills covering the major muscle groups of the lower body. Each class is designed for all levels, with different levels of each exercise offered so you can tailor it to yourself.

Some exercises involve weights or other tools like resistance bands to adjust the difficulty to your individual level. Some will also be prescribed based on basic mobility tests, so you get a personalised experience inside a group setting. If you have always wanted to touch your toes or be comfortable in a squat, but only have the time or funds to chip away at it for an hour each week, this class is for you.

  1. Upright
  2. Slightly bent
  3. A quarter down
  4. Half way
  5. Three quarters
  6. Low
  7. Lowest
One repetition of a weighted pike good morning, side on: standing upright with a weight held behind the head, then hinging back at the hips through to the deepest position with the chest towards the thighs.

What do I need? A yoga mat, foam roller or massage ball, and a towel are recommended, although I often have a spare or two if you don’t have one.

Classes on hold for now

What happens in the handstand class?

At Just Train Gym, Cromer.

It takes you from never going upside down to your first 10-second hold and beyond. The class is designed for complete beginners and intermediate students, focusing on proper technique and time-tested drills that build the strength and control to reliably stay upside down.

These classes are community focused and designed to get you to a level where you can join the handstand meetups I organise around the Northern Beaches. Hand balancing is usually a solitary practice, and the meetups turn it into a group activity where we share knowledge and cheer each other on.

Class on hold for now

One-to-one handstand coaching is on its own page.

A group class at Just Train Gym in Cromer, participants standing on mats while Keegan demonstrates a hinge with a weighted bag

When and where do the classes run?

Both classes run at Just Train Gym in Cromer when they are on, and the notice at the top of this page will update the moment they are back.

Do you run workshops instead?

Yes, if you run a business with a space and a member group. Workshops are stand-alone deep dives into a single skill: handstands, pancake, front splits, side splits, back bends, or arms-overhead full flexion. Each is tailor made, and skills are modular so several can be combined into a longer session.

Email hello@keegansmovementlab.com to talk about running one in your space.

Where to next?

Last updated