--- title: "Skill-Based Fitness Workshops: Master Calisthenics & Mobility - mytribe" description: "Tired of boring workouts? Join our skill-based fitness workshops to master handstands, animal flow, and more. Get expert fitness coaching to improve mobility and strength, regardless of your level. Book your spot at Academy of Strength today!" canonical: https://mytribe.in/academy.of.strength/skill-based-fitness-workshops last_updated: 2025-09-13 --- # Skill-Based Fitness Workshops in Bengaluru By [Academy of Strength](https://mytribe.in/academy.of.strength) · We run focused workshops to help you master specific fitness skills like pull-ups, handstands, and animal flow, with expert coaching and formats for all levels. Typically ₹2,124-8,260 per workshop (estimate) ## Locations In-person workshops hosted in Indiranagar & Whitefield ### Visit at - Workshop at Indiranagar, Bengaluru (close to Domlur, Ulsoor, MG Road, CV Raman Nagar, Old Airport Road, Cambridge Layout) - Workshop at Whitefield, Bengaluru (close to ITPL, Brookefield, Marathahalli, Kadugodi, Varthur, Kundalahalli) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Specialized Skill Workshops (1-2 Days) 3 to 8 hours of deep-dive instruction on niche skills like Handstands or Animal Flow with a 1:6 coach spotting ratio. Typically ₹2,124-8,260 Per Workshop (estimate) #### Format & Duration * Single day (3 hours) to full weekend (6 to 8 hours) deep dives. * Led by internal Master Coaches or visiting external experts. * Technique heavy breakdown focusing on neuro muscular connection over cardio. #### Technical Focus * Dedicated 20 to 30 min mobility blocks specific to the skill (wrist prep, hip openers). * Hands on manual correction with a 1:6 coach to student ratio. * Split tracks available for Beginners (foundations) vs Advanced (press ups, one arm work). #### Facility & Gear * Non AC, high ceiling industrial warehouse aesthetic in Indiranagar/Whitefield. * Usage of stall bars, plyo boxes, parallettes, and chalk buckets. * Access to workshop specific groups for post session Q&A. ### Intensive Transformation Cohorts 4 to 8 week daily training programs (Mon-Fri) with small batch sizes (6-15 pax) and strict accountability tracking. Typically ₹21.2-35K Per Program (estimate) #### Schedule & Structure * Intense Monday to Friday training schedule for the full 4, 6, or 8 week duration. * Strictly capped batch sizes (6 to 15 pax) to ensure personalized attention. * Includes Day 1 movement screening and Final Day performance testing. #### Coaching & Nutrition * High touch coaching with a personal training feel in a group setting. * Structured progressive overload cycles rather than random workouts. * Includes basic lifestyle and habit based nutrition guidance. #### Accountability Environment * Mandatory check ins and tracking to ensure discipline. * Raw, functional facility environment (no AC, industrial fans). * Exclusive use of racks, barbells, and functional turf during slots. ## About Skill-Based Fitness Workshops ### Why Skill-Based Fitness Makes Sense Some goals just need dedicated focus. If you're stuck asking yourself, *"Kyun nahi ho raha progress?"* (Why isn't my progress happening?), you're not alone. I see folks working hard but missing that sharp, skill-specific push. That's exactly why our workshops exist - to help you break plateaus and finally nail those moves. ### How We Do It I don't believe in shortcuts or generic workouts. Our Skill-Based Fitness Workshops dive deep into one goal at a time, whether it’s crushing your first pull-up, learning handstand training workshop techniques, or just moving pain-free. Sessions mix strength, mobility and stability coaching for a body that actually lasts. - Every level is welcome, from total newbies to advanced athletes - Personalized feedback, even in group settings - No judgement, just solid community vibes ### Workshop Formats - **Skill Saturdays:** Your weekly fix, each session focused on a new skill. One week it’s inversions, next week it’s working towards a fresh PR. - **Intensive Weekends:** Fast-track learning with experts and visiting masters. Recent themes: animal flow sessions and hoop skills. - **Multi-Week Projects:** Deep commitment, tiny groups, real change. Like Project FLEX (30 days for flexibility and strength) and Project Move (women’s strength and movement program). ### My Coaching Style I focus on mindset as much as muscle. You’ll get science-backed methods, expert eyes on your form, and zero shortcuts. Progress isn’t instant, but real wins add up. If you’re ready for functional movement skills and lasting results, you’ll fit right in. ## Highlights Browse through Academy of Strength's best work. ### [Featured](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/featured) - [Video: We built this space for everyone who ever thought "a gym like this isn't for me." Whether you're a beginner, a postpartum mom, or an athlete, our focus is on building trust in your body and our coaching. This is a home for humans, not just for one type of person.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87682534-e945-40de-9be0-935e17cf0b90) - ![This is what 60 days of focused effort looks like. Our programs are not about quick fixes, but about sustainable transformations that combine fat loss with significant strength gains. This is proof that our process works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a122c43-398e-4a3b-8b22-3ccd717a1ae0) - [Video: This is Animal Flow. It's one of the core pillars of our training, blending strength, flexibility, and body control in a way that traditional workouts can't. It's about moving better, feeling stronger, and connecting with your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a79b3c75-80db-4465-b7cb-1778190290ce) - [Video: "Kyun nahi ho raha progress?" It often comes down to form. Here, we break down the deadlift, one of the most common lifts people struggle with. Our coaching focuses on mastering the technique to ensure you lift safely and effectively, leaving ego at the door.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d40397b-8275-40b8-b8e3-d897500ff72e) - ![You don't have to be 'fit' to start with us. We are not an exclusive club for athletes. We are a starting point for every kind of body, offering a welcoming journey where we meet you exactly where you are today.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43eabb17-338e-4b60-b17d-66d8fda4a9a1) - [Video: The road to a handstand is a journey of strength, balance, and patience. Our Skill Saturdays are dedicated to helping you conquer goals like this, breaking down complex movements into achievable steps. This is where you build skills you never thought possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e64bd430-afcd-44d0-8bf4-c602e785f1c2) - [Video: Hear it directly from our members. Anuj was able to lift his own bodyweight and resolve old injuries by embracing our complete approach to fitness, which includes mobility, strength, and conditioning. His success is a testament to smart, all-round training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a31b9fd-2813-4c30-87a9-f5886d1808be) - ![Your first day here should be about excitement, not anxiety. You'll meet our team of amazing humans who will push you to do that one extra rep but, more importantly, will support you right from the start. This is your community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a71d6bc-705e-492b-82d0-15ea6134c970) ### [Real People, Real Results](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/real-people-real-results) - ![Progress isn't just about losing weight; it's about getting stronger. This member doubled their back squat, significantly increased their bench press, and added 55 kgs to their deadlift. This is what structured strength training can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d99fd3f-692f-49d7-bcdf-0f495dea43c1) - [Video: Harman went from zero pull-ups to doing seven in a row and lost 10 kgs in the process. His journey shows that with consistency and a personalized program like our Project X, you can achieve incredible strength and body composition goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe965ff2-3fd7-4850-8e33-d07dcae29f66) - [Video: Gitika started with us unable to lift an empty barbell and now confidently performs back squats. Her story is a powerful reminder that mindful, step-by-step progress builds not just physical strength but mental confidence too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b67ace82-7be9-4bbd-9c6c-c4528f17cec2) - [Video: Sriram always struggled with pull-ups, a common goal for many. Through our holistic training approach focusing on strength and mobility, he finally conquered the move. It’s about breaking down barriers, one skill at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3739cca-ae94-4362-9a7f-00174b37a7ee) - ![Our online coaching delivers real results, no matter where you are. Anjana learned to value slow, steady progress and built a healthier lifestyle, even while moving cities and starting a new job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cb44879-ca31-46b4-8362-8e7392c0dd63) - ![Shreyas achieved his goals by combining our meticulous online training with his nutrition. Our coaching is designed to understand each student's needs, providing the patience and guidance required for a successful fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4210133b-bb56-4b00-bff2-bb4d4f00d297) - [Video: Pratiksha’s journey with Animal Flow shows the power of patience. What looked easy took eight months of dedicated practice to master. Our coaches provide the motivation to push through the basics to achieve fluid, graceful movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b96b0f4-f560-4ace-8f34-8571b27e37a6) - [Video: As a full-time mother, Bhumika finds her time to flow with us on Thursdays. Animal Flow has given her a unique identity and confidence, showing that fitness can fit into any lifestyle with the right support from our coaches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1041080a-ff00-424e-a873-4edb042a4ac6) - [Video: John was obsessed with Animal Flow but struggled with mobility. Our dedicated mobility sessions helped him regain confidence and become more agile, proving that a well-rounded program is key to mastering complex skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6701a34-8c35-4747-9b62-cd3c78a55eae) - [Video: Vivek saw tremendous improvement in his flexibility and strength through our Project Flex program. He highlights the specialized attention and detailed coaching on movement and breathing that made his experience phenomenal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dcc7beb-bae5-48f7-90b3-029a535bcf1a) - ![A 9.1-inch loss in just 60 days is a huge achievement. This transformation from our StrenX program shows what happens when you commit to a structured plan designed for serious results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5169dc4d-6754-49ac-968d-fe681e27f3ad) - ![This member lost 10.2 inches while adding 125 kgs to their lifts. This is a perfect example of how our programs help you get stronger as you get leaner, a core principle of our training philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a49396a-6dd1-4692-b92b-023f39b8e12f) - ![Look at the strength gains here: back squat, bench press, and deadlift numbers all went up significantly. This is the outcome of our 60-day transformative StrenX experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c3212f-391e-42ef-8def-6239047e1b81) - ![This member's testimonial speaks volumes about our coaching. With a 9.1-inch loss in 60 days, they praise the coach's attention to detail and reassurance, which provides clarity and confidence in every situation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84860a66-da5c-44db-992f-dc99caede29e) ### [Our Philosophy: More Than a Gym](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/our-philosophy-more-than-a-gym) - [Video: Movement is a relationship, not a task to be ticked off. We help you shift away from the pressure of "having to" work out and instead learn to listen to your body. Some days are for pushing hard, and some are just for showing up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bc4cace-d33a-4193-84a5-df1e4a676c32) - [Video: Welcome to Academy of Strength. We are not a typical gym. We focus on training for longevity, helping you move better and live life to the fullest with a blend of functional training, strength, and mobility in a supportive community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24fa1892-52d9-4ed9-b155-59b105ef6ff1) - [Video: What is the AoS experience? It's built on non-negotiables: form meets function, personalization, quality coaching, an energizing space, and a community that inspires you. We train for performance, power, and most importantly, longevity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61e17fb3-c256-465a-995c-d6d5bc25d757) - [Video: Fitness is not one-size-fits-all. Everyone has a unique journey, and we meet you where you are. Whether you're a beginner or an athlete, our space is designed to help you unlock your full potential with personalized attention in a group setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdd627c9-1686-4c00-9b36-5b8a875c8e47) - [Video: Want personalized attention without one-on-one training? Our unique model offers the best of both worlds. We start with a personal assessment and maintain a low coach-to-member ratio to ensure you get the guidance you need in a vibrant group class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9cab2cf-d23c-4286-82fb-80d21152df27) - [Video: Ever wonder why you feel amazing after a workout? It's your happy hormones. In this educational series, we break down the science behind how movement, rest, and food support your hormone health and create natural energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/624f1643-ab47-441a-a562-a8800db610aa) - [Video: "Kyun nahi ban rahi body?" It's because you're looking for huge leaps instead of celebrating small wins. Success is built day by day, and we focus on these micro-victories that compound into massive, lasting results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35b2ef89-52be-4ab1-a1e8-8dfbe3e62979) - [Video: Perfection is a trap that sabotages success. We see it all the time. Instead of chasing a flawless ideal, we celebrate continuous improvement. Forget perfection and embrace progress, because that is what truly exists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/720eaadb-e1ff-4b2a-85d6-d060fb10cba1) - [Video: The biggest challenge in fitness isn't your body, it's your mind. We work on mental conditioning just as much as physical training because your body follows your mindset. A strong mind makes anything possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31963c5f-3c36-44ad-b322-e479d8b97e6f) - [Video: Do you need to feel sore and exhausted after every workout? Not necessarily. Soreness depends on the type of work you've done. An effective mobility or stability routine won't feel the same as a heavy strength day, and that's okay.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25a1b846-1e42-4337-82e6-a70f407de061) - [Video: Stop searching for shortcuts like "how to lose fat in a week." Real progress comes from reps, sweat, and consistency. The fastest way to results is putting in the effort and trusting the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f18c2b-f72b-413e-813b-f399e36f1a0d) - [Video: What makes a good routine? It's not about following trends. It's about understanding your body's needs, breaking goals into small steps, staying consistent, making it fun, and tracking your progress with a strong support system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32d6a51c-300c-4bc0-9fa6-573f76e426f1) - ![Think we're all about hardcore weightlifting? Not at all. We balance strength with mobility, animal flow, and bodyweight training. We also balance goals with laughter, fun, and a relatable community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a186be-a377-40da-846f-4d2c3b4d5900) - ![We are not a "body-first, feelings-later" kind of place. We believe that mindset, emotions, and the body all have a seat at the table. Your mental and emotional well-being are integral to your training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb543e40-978b-4ceb-a4bf-47b70bf4e535) - ![Does AoS look too intense? We are not a "grind-all-day, no-days-off" space. We believe in growth with intensity when it serves you, and honoring the need for rest when your body asks for it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f144bf64-9402-4aaf-aa33-7ffa55aeff96) - ![Is it just about lifting heavy and chasing numbers? No. We are a space for intentional movement, deep coaching, and honoring your personal rhythm. It's about quality over quantity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/601931ca-511a-4f5d-945e-afe46e309bed) - ![Let's clear the air. There are a lot of assumptions about who we are. This series is about busting those myths with honesty and intention, showing you what Academy of Strength is truly about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5c96436-af00-4ab8-bc4e-f9b97a1a9d96) ### [Master Your Movement: Animal Flow](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/master-your-movement-animal-flow) - [Video: Master Instructors Dev and Swetha flow with our Regional Leader. When you've been flowing together for years, co-creating becomes effortless and fun. This is the power of community and shared practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3a404ad-86f1-4fd1-8f48-7ecc55a498e1) - [Video: Here our coaches Naeem and Ranjit perform an advanced Animal Flow sequence together. Choreographing and syncing with a partner is one of the best ways to learn, improve your timing, and get better at flowing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/706ce933-cb78-462b-9a8f-8ecbd3a04965) - [Video: A team that flows together, stays together. Try this complex flow with us, moving from Set Ape through a series of underswitches, kickthroughs, and a full scorpion. This is what our advanced members work towards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b3c6c43-8a35-406b-b7e2-c44e2c47fc62) - [Video: Here's an intermediate flow to challenge your skills. Follow the call-outs from Set Ape through a crocodile roll, scorpion switch, and traveling baboon. This sequence will test your coordination and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1862a06a-6cf2-458a-9b42-7878646d653f) - [Video: Watch our members channel their inner wild with Animal Flow. This is what consistency looks like. They are tapping into primal strength and fluidity, proving that regular practice is the foundation of better movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76994f01-6721-4eaa-bb0d-b43df63d1144) - [Video: Animal Flow has a direct carryover to other activities like climbing. The contralateral movements and full-body awareness you build on the floor translate directly to finding better shapes and stability on the wall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95a8d4f9-b939-41fc-ae66-012d99bc52d1) - [Video: Animal Flow is an essential tool for building our community. Its inclusive nature allows people of all fitness levels, ages, and body types to participate, communicate, and bond through shared movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12ce12dd-9b60-433e-8f5e-12e323dfd310) - [Video: A member is hesitant about Animal Flow due to wrist pain. Our coach explains that with proper warm-ups, slow loading, and consistent practice, the joints adapt and strengthen. It's about trusting the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bd8b5ee-a57b-4881-89c5-de792c0c7d15) - [Video: We asked our members what Animal Flow means to them. For some, it's about gaining control over their body, a mix of flexibility and strength. For others? It just looks damn cool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4c62678-5f1d-4365-9b22-afc989d407f4) - [Video: Before joining AoS, many people ask, "What's Animal Flow?" After joining, their reaction says it all. The best way to understand it is to come experience a session with us and feel the change yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/943d5d1d-5cad-4be3-bdd8-af23c6c40c10) - ![On Thursdays, we flow. This image captures the focus and synchronicity of our Animal Flow sessions, where members move together, building strength and community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1e28956-7e7f-419b-97fd-500508992338) - [Video: We celebrated International Animal Flow Day with an epic outdoor flow session. It was amazing to see the growing community of flowists in Bangalore come together to move as one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be3d1593-d19e-4343-b627-c24ab292360c) - [Video: Here’s a glimpse of our International Animal Flow Day celebration in 2023. The AoS family and the wider Bangalore AF community gathered to flow together, making memories and strengthening our connections.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8962e06-7be1-44c2-8a2e-d70466bd2b63) - [Video: We partnered with a local football club to incorporate Animal Flow into their training. This practice enhances body awareness, mobility, core strength, and injury prevention, building functional strength that translates directly to the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ec989aa-a1db-4732-96cc-e37a95b37656) - [Video: We took our practice outdoors, setting up an interactive stall to introduce a lively apartment community to Animal Flow. This dynamic demonstration was a perfect way to share the AoS spirit of strength, movement, and connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/260f4730-2d34-40de-be6e-230ec974c19d) - ![In the Animal Flow world, we have three scorpion moves. This post breaks down the Scorpion Reach, a Form Specific Stretch that starts and ends in Loaded Beast to build mobility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9720bfde-20d0-4a58-9535-88806f6777e9) - ![This image shows the modified crab position, which is the end point for both the Scorpion Switch and Full Scorpion. Mastering this position is key to transitioning smoothly between movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adce366c-ae5c-490d-8e2f-2b10cfcf85f1) - ![This graphic introduces the variations of the Scorpion move in Animal Flow. Each variation, from the Scorpion Reach to the Full Scorpion, offers a different challenge for your mobility and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d106253f-7b2a-487f-ac51-fc334d9af3f8) - ![The Loaded Beast is a foundational position in Animal Flow, seen here as the starting point for a Scorpion Reach. It activates the entire body and prepares you for dynamic movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7219f53a-1bc3-49e0-8aab-8ceb6a8e50a2) - ![Form Specific Stretches (FSS) like the Beast Reach shown here are a core component of Animal Flow. They encourage a combination of flexibility and stability across the body's many articulations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfc1120d-66d9-4e30-83e8-ea3fc066031a) - ![This graphic introduces three Form Specific Stretches from Animal Flow that you can add to your routine. These full-body movements, like the Crab Reach, help improve overall mobility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ade0fb70-f4b7-47de-a704-d599bef702dc) - ![The Crab position is another foundational pose in Animal Flow. It's the starting point for movements like the Crab Reach and is excellent for opening up the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8226c293-255d-45a4-af40-9cb0db072905) - ![The Crab Reach is a powerful Form Specific Stretch that improves thoracic spine mobility and shoulder stability. This dynamic image captures the peak of the movement, showcasing full-body engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/340c40bd-ba77-4e00-92ae-e0c789273ef4) - ![This graphic highlights three key Form Specific Stretches from Animal Flow. Adding these to your routine will help you build a strong and mobile body from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ca41aa8-9f8a-455d-b0d5-aa2429f3a442) - ![The Beast Reach is an excellent stretch for improving hip and thoracic mobility. This image demonstrates the controlled extension that defines this Form Specific Stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abb38132-37dd-4cff-81d4-dc1ce9d67251) - ![Here is another look at the Beast Reach, a key Animal Flow stretch. It's designed to improve mobility through the hips and thoracic spine while maintaining core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7f4dc1f-f2e8-4433-b10f-2844645f09cc) - ![This dynamic shot of the Crab Reach showcases the full-body extension and spinal articulation that makes this stretch so effective for improving mobility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58511db5-d6c1-4278-b8e6-d8431f7b16ea) - ![The Loaded Beast position, shown here, is a fundamental starting point for many Animal Flow movements. It teaches you to create tension and stability through your entire body before initiating a move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bc78990-bf02-4fd3-80ff-67b63efd92cf) - ![The Scorpion Reach, demonstrated here, is a fantastic stretch for opening the hips and improving spinal rotation. It's a key move for developing the mobility needed for more advanced flows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12ab0f1f-2bb6-4001-992d-2226042a228f) - ![This image shows the starting position for many Animal Flow movements, the Loaded Beast. It emphasizes grounding through the hands and feet to create a stable base for dynamic transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5bcd17d-094e-493e-ba1a-5b25492e7fbd) - ![Another view of the Loaded Beast, a foundational Animal Flow pose. This position is crucial for building the strength and stability needed to progress in your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2383332-e7d4-4ad8-b7a1-91ca0ac1731a) - ![The Crab position, shown here, is a base for several Animal Flow movements. It helps build shoulder stability and opens up the chest, preparing the body for movements like the Crab Reach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24488302-a937-4575-a61c-e705274bdd5c) - ![This image captures the Scorpion Reach, a dynamic stretch that enhances hip mobility and spinal rotation. It's a perfect example of the functional flexibility developed through Animal Flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/538b984f-17ab-4ec8-b30f-8e35fdc64bd6) - [Video: Are you ready to restart your Animal Flow journey? Join our classes to explore this incredible skill. We have sessions every Thursday to help you build your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ac7e990-62be-44e1-89e2-8349e075b31b) - ![Sushma never thought Animal Flow was possible for her, but after joining AoS, it became the cherry on top of her fitness journey. Our coaches break down each move, making it accessible and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f373dc83-fce5-4cf0-859c-de962a545395) - ![Sonali shares her experience with Animal Flow, highlighting the challenge of maintaining stability and balance. This practice has improved her body control and helps her release stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83cf767f-f54d-4c91-aa58-bc959ab00f25) - ![Adi started his Animal Flow journey after seeing it on our Instagram. He emphasizes the importance of patience and the role of our coaches in keeping the practice fun and engaging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67cff44c-b87c-4718-9649-89cf0755b63c) - ![Ragadesh found Animal Flow to be a phenomenal experience that challenged his stability and flexibility. He highlights the fun of flowing from one pose to another with the help of our coaches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef0f05c2-db5c-4efa-b73c-7e0500b7c973) - ![This testimonial from Ragadesh shows how Animal Flow can be a game-changer. It challenges both stability and flexibility, and our coaches are there to guide you every step of the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d064f22a-a43c-44e9-8f12-2860f3ec1309) - ![Sonali's testimonial highlights the mental and physical challenges of Animal Flow, from coordinating limbs to maintaining balance. It's a practice that builds stability and helps release stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fc2b727-c258-4f79-b313-2df9b64231ca) - ![Sushma's testimonial is for anyone who thinks Animal Flow is out of reach. She discovered it was possible with our step-by-step coaching and now looks forward to every session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8185493b-e18c-42bd-8c79-a0c84e59b567) - ![Adi's journey from watching on Instagram to performing the movements himself shows that with patience and great coaching, anyone can learn Animal Flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/957c932c-4d6a-4050-83d9-eaee2e89dd50) - [Video: Traveling forms in Animal Flow, like the Beast and Crab walks shown here, are about improving the function of the human animal. They build neuromuscular coordination, stability, and full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bd3f388-3b5b-457c-b46c-3bbbb27d1254) - [Video: The High Hip Reaching Underswitch is a challenging Animal Flow move that builds incredible stability through the core, shoulders, and hips. Try holding this position and feel the burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff07505a-65eb-4c1c-ac1d-97fc12d2fc54) - [Video: Here is the full flow we've been breaking down. Follow along with the call-outs to practice the sequence from Set Crab through various switches, sweeps, and travels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e430642a-ca12-4eaf-8234-c141458979d8) - [Video: This is part two of our follow-along flow. Practice this sequence, which includes a jumping underswitch, scorpion sweep, and lateral traveling ape, to build up to the full flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd86b846-1506-4ab4-aeab-3cc6042d7997) - [Video: We're back with another follow-along flow. Coach shows you the first part of the sequence, starting from Set Crab and moving into a Beast Reach and Scorpion Switch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a079977-e22e-4424-993d-d1f31490e17c) - [Video: Animal Flow movements are incredibly versatile. You can use Form Specific Stretches like the ones shown here to warm up, combine them into a mobility flow, or use them in conditioning workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70e65e22-3620-45f8-8470-9f4a097fa540) - [Video: Here is a full flow created from the transitions we taught in previous weeks. Follow along with the call-outs to practice linking the movements together smoothly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/517d59dc-2424-45fd-93b6-6f6e022c2337) - [Video: Here are the next two transitions for our follow-along flow. Practice the slide to side kick-through and the forward traveling underswitch to croc crawl to build your skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5598512a-a542-4aec-828d-baad901c1e0c) - [Video: Here are two transitions to practice for our follow-along flow. Master the lateral traveling ape to scorpion switch and the pop switch to front step to build your foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f38dd8b8-3ed4-431b-bbd6-99bdf70c4c23) - [Video: The Animal Flow Level 1 Workshop is back. This is your chance to dive deep into the practice, whether you are a beginner or a pro. Discover a new challenge for your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fd498c6-9f3d-4aff-8fae-484667675aa1) - [Video: The countdown begins for our next Level 1 Animal Flow workshop in Bangalore. This is for anyone and everyone looking to explore a new challenge and connect with their body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ffdf0e6-2891-4d71-8796-888f906bb361) - [Video: This intermediate Animal Flow sequence challenges you with multi-directional movements and creative sequencing. Try this flow to improve your body awareness, coordination, and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa395abd-0d70-4089-94cf-bb3d184cb054) - ![Have you completed our Animal Flow Beginners 1 program? It's time for Beginners 2. This course is designed to help you learn, understand, and master everything Level 1 has to offer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44eab25f-1e95-4be5-94f4-53326e8b00a3) - [Video: It's time for an upgrade. Our Animal Flow B2 course is here to help you learn new challenging movements and combinations to make your flow more elegant and fluid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07117449-1bbd-4940-b7a2-43f9f4c69f59) - [Video: Join our online Animal Flow community. Our Beginners 1 batch is designed to help you nail the basics and set a balanced foundation to move and explore from anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87cdddf3-7459-4bf8-ac84-f0c47758b9ee) - ![Registration is open for our online Animal Flow Beginners batch. We can't wait for you to start your flow journey with us and join our growing community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c34408d-b32d-4de2-a013-c0548382358f) ### [Skill-Focused Training: Strength, Mobility & More](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/skill-focused-training-strength-mobility-more) - [Video: A proper warm-up is crucial before attempting a handstand. This tutorial covers essential drills for your shoulders and wrists, like circles, rotations, and cat-cows, to ensure you get the right alignment and avoid injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cffe74db-7481-49cc-b3cb-5b1a47205f5a) - [Video: Struggling to unlock your handstand? Our workshop is back. Whether you're a complete beginner or can already kick up to a wall, we'll help you build the strength, mobility, and confidence to get upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4262385e-6a3b-4619-bd6a-6e0fac3662f1) - [Video: Here's your opportunity to learn from a master. Our Handstand Intensive Workshop with Deepak is designed for all levels, from building strong foundations to exploring advanced variations like the press handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b2883a3-6ac0-4fd3-9296-3035d8b96d9a) - ![Announcing our Handstand Intensive Workshop at AoS Indiranagar. This is a chance to build awareness, coordination, and control for life upside down with handstand master Deepak. Limited capacity, so book your spot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9abf8b7b-761d-4831-aa82-7e5782705ff5) - [Video: The deadlift is a fundamental movement for building full-body strength. This video breaks down the correct form versus common mistakes to ensure you are hinging at the hips correctly and keeping your spine safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5814ae0-141c-4abc-853e-e3c5955627df) - [Video: Bent-over rows are fantastic for building a strong back, but only with correct form. This video shows how to avoid rounding your back and using momentum, so you can engage the right muscles and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a26f67e-73ff-4bf6-a4ab-1bdcddf13fea) - [Video: The elbow plank is more than just an ab exercise. To get the maximum benefit, you need to engage your entire body. This video shows the correct form, focusing on a posterior pelvic tilt and protracted scapulae.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3baf1c0e-c990-4a7b-9060-c9c354c47462) - [Video: If you've mastered the basic push-up, what's next? Here are some fun and challenging variations to break through plateaus and keep things interesting. These will improve your pushing strength, mobility, and body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c30e8c9-41cd-46b9-ad79-2afd61163788) - [Video: Why do we practice the Turkish get-up? This dynamic full-body exercise builds strength, stability, and coordination all at once. Try this advanced barbell version to challenge your grip strength and overall athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17649664-a8c2-4848-b452-f6d6650c4433) - [Video: If you've mastered the kettlebell Turkish Get-Up, here's the next level challenge: the barbell version. This is an advanced movement that requires immense stability and control. This is not for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b30a13b-fed3-436c-b773-363cc8b20c31) - [Video: We're introducing a hoop skills workshop that focuses on mobility and stability for holistic fitness. Learn a new skill while improving your body control and training for longevity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1e20890-cf33-4199-a610-83c096359bfb) - [Video: For endurance athletes like cyclists, generating power is key for challenges like uphill climbs. This video demonstrates explosive exercises like split jumps and step-ups to improve power output and CNS responsiveness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26bf4b3c-8a6c-4e06-8d3b-592052119474) - [Video: A good warm-up is essential for runners. This routine covers ankle stability, glute and hamstring activation, and dynamic stretches for the quads and hip flexors to improve performance and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ab2bdb5-5f6f-4a08-a735-e3dc005fd4b3) - ![We're busting common fitness myths, especially those aimed at women. This series will empower you with the truth about strength training, rest, and what it really takes to build a strong, healthy body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d622790-c4ee-4b63-977a-4d337dd97e32) - [Video: Myth: Women won't benefit from compound training. Fact: Compound exercises like the back squat shown here are incredibly efficient for building functional strength and are beneficial for everyone, regardless of gender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ddc5909-2786-4eb9-ad2c-4186a66e24e4) - [Video: Myth: Lifting weights will make women look masculine. Fact: Strength training, like the seated Z press shown here, is a powerful tool for boosting metabolism and empowering women to feel confident and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c90165a7-a6da-499d-a747-9823a3a47e09) - [Video: Myth: Crunches are the best core exercise. Fact: A well-rounded core routine requires more than just crunches. Compound movements like the kettlebell farmer's march engage the core in a much more functional way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef8e4acc-6e2e-45a2-90bb-08242eac9fc7) - [Video: Let's glide into the weekend with a mobility challenge. This movement tests your flexibility and control, proving that fitness can be playful and fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aa2c8f9-1ca1-4dc6-9a8a-434401b4b4ec) - [Video: Here's a Friday dead-hang challenge with a twist. Can you crush it? This is a great way to test your grip strength and core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb6e3c1e-e6fa-41e4-9741-2a9285e686a5) - [Video: Time to challenge your ankle mobility with this pistol squat variation. This is a fun way to test your single-leg strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/403b372e-4e23-492d-a51a-13eb0a543362) - [Video: How good is your ankle mobility? Try this tissue box challenge to find out. It's a fun and creative way to work on your flexibility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09004c00-7827-4f8d-9441-0967ac92d201) - [Video: Here's a fun core challenge for you and a partner: high plank ball passes. See how many you can do without dropping the ball. It's a great test of stability and communication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e588a31-1e29-4660-af12-6199e43ab67a) - [Video: Core stability is the ability to support your spine and pelvis during movement. Try these exercises, like contralateral walks and dead bugs, to build a super stable core for better balance and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b50737f8-1c4c-483c-b1af-3147402782bf) - [Video: Training the core in different ways is key to unlocking its full capability. This video demonstrates isometric, eccentric, and concentric core exercises like the active hang hollow hold and Russian twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba94ae7c-b2d8-4132-8b0c-d4e5872b8962) - [Video: Building a strong core is the foundation of all strength. This video shows three exercises that work different parts of the core: contralateral marches, reverse crunches, and back extensions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3128084a-c016-4f22-8e3c-03567335e910) - [Video: This week, we're focusing on core stability. Try these three movements: Pallof press, bird-dogs, and traveling beast, to improve both static and dynamic core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55901daa-080d-4129-a56c-910331006dfe) - [Video: Building a solid foundation through core stability improves overall movement patterns. This video demonstrates banded dead bugs, bird dogs, and reverse plank knee drives to enhance your core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18bde4ad-32b5-4dc3-a650-1cf3c78d479f) - [Video: Good hip mobility is essential for functional movement and injury prevention. This video demonstrates four exercises to improve your hip's range of motion, including 90-90s and seated leg lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/653111bf-cd0d-4a8f-b99a-61f2736c3f90) - ![This week's Movement Monday is all about hip mobility. Maintaining a good range of motion in your hips is crucial for overall mobility, posture, and preventing injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f831dbf5-d6c9-4f70-b1f4-6e09db24e08f) - [Video: Quadruped abduction leg lifts over a hurdle are a great way to challenge your hip mobility and glute strength. This exercise improves control and stability in the hip joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/899f475a-07af-4fda-87a8-f9ffe26ece6d) - [Video: Quadruped hip internal and external rotations are excellent for improving the range of motion in your hip socket. This controlled movement helps keep your hips healthy and mobile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14b13dc0-a3a8-4e39-87e0-eb74043cc002) - [Video: This video compares beginner versus intermediate hip mobility work. No matter your level, practicing these drills regularly will make daily activities like bending and squatting easier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a16f058-3f46-4470-8b84-44bffaa41d15) - [Video: Shoulder stability is the cornerstone of a well-functioning upper body. This video demonstrates three exercises to improve it: high plank shoulder taps, kettlebell bottoms-up walks, and banded external rotations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f240f74-e1ce-4ee3-86c8-80d42a64c937) - [Video: High plank shoulder taps are a great exercise for building shoulder and core stability. The key is to minimize hip rotation and maintain a solid plank throughout the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/224ec6fa-f8e8-405a-93d5-d372eff39c18) - [Video: The kettlebell bottoms-up overhead farmer's walk is an advanced exercise that seriously challenges your shoulder stability and grip strength. It requires immense focus and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/260742a6-6cbe-4ea3-ac96-d36baa08cf0a) - ![This Movement Monday focuses on shoulder stability. A stable shoulder acts as a robust anchor for all upper body movements, reducing injury risk and improving performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c47b7f90-44e1-44de-bc72-1abbe90e2342) - ![This Movement Monday is about shoulder strengthening. Fortifying your shoulder muscles enhances joint stability and is essential for both peak athletic performance and everyday functional movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c205d9e-d690-4572-88c5-86a9697ec7ce) - [Video: Prone swimmers are a fantastic exercise for strengthening the muscles of the upper back and improving shoulder mobility. This helps to improve posture and reduce the risk of shoulder injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38fd8d34-e3e9-48e7-b9d2-e6d8e536eb2c) - [Video: The seated Z press is a challenging overhead press variation that builds shoulder strength and core stability. The seated position removes leg drive, forcing your shoulders and core to do all the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1651a994-c2c8-48a2-9977-54f52c0de082) - [Video: Banded face pulls are an excellent exercise for strengthening the rear deltoids and external rotators of the shoulder. This helps to improve posture and balance out all the pushing movements we do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2ec37bd-dd29-4891-9f55-1d05ab888577) - ![This Movement Monday is all about building healthy shoulders through mobility. Unlocking your shoulder's full range of motion is key to preventing pain and improving upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2e6a844-b288-4073-9cda-2557a9b10c1e) - [Video: PVC pipe dislocates are a classic mobility drill for opening up the shoulders. Start with a wide grip and gradually bring your hands closer as your mobility improves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abac8cfb-402b-420f-b49a-c7fed2c20ed9) - [Video: Shoulder CARs (Controlled Articular Rotations) against a wall are a great way to assess and improve your shoulder's active range of motion while preventing compensation from other parts of your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d285fab-6160-4794-82f6-d93bc660a5aa) - [Video: Wall angels are an excellent exercise for improving thoracic spine mobility and shoulder external rotation. They help counteract the effects of sitting and slouching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c783e8-6942-4cf5-b39e-4ec9a57fe7c6) - [Video: Scapula pull-ups are a foundational exercise for building the strength needed for full pull-ups. They teach you how to initiate the pull by depressing and retracting your shoulder blades.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98e4a423-f00d-40fa-be43-d64ce2be7171) - [Video: Scapula push-ups are key for shoulder health and stability. This exercise isolates the movement of the shoulder blades, strengthening the serratus anterior muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d7c2044-f87c-4394-8437-461e7096ac06) - [Video: Prone T hurdles strengthen the muscles of the upper back and improve scapular control. This exercise helps to improve posture and build a strong foundation for all upper body movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93221cd0-b8fc-4eda-97d2-ada0e7a61c79) - ![This Movement Monday focuses on building healthy shoulders by strengthening the scapula. A stable shoulder blade is crucial for providing a solid base for all arm movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab439424-27d1-40f6-bf35-7cce31ad096c) - [Video: Women's fitness is about more than weight loss; it's about holistic well-being. This video shares tips for women to get started, from setting realistic goals to finding enjoyable activities and learning a new skill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dba405ac-4bf7-45ef-b91a-9df9aee11dba) ### [Our Programs: Structured for Success](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/our-programs-structured-for-success) - ![Project IGNITE is here to set your 2024 goals on fire. This 4-week program, led by Coach Fatboy, is designed to enhance your stability, strength, and mobility, sparking a new, healthy, and aware you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf97e51a-a534-4f74-9a1c-61280d5acb0b) - [Video: Here's a glimpse of Project IGNITE 2024 in action. Results don't come from wishful thinking; they come from following a well-crafted program religiously. Stay tuned for our next program launch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89a9448e-1111-4249-b2ef-046c7ff5531b) - [Video: Project FLEX 2.0 has successfully completed, with amazing changes in our clients' flexibility and strength. This program focuses on building end-range strength for a truly mobile and resilient body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f8d94a2-6b94-4619-8def-487b80af9bfa) - [Video: Project FLEX 2.0 is starting soon. This 5-week program is designed to build both flexibility and strength, with carefully curated movements and progressions for all levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83070752-cc61-443e-b506-84923d302b0e) - ![Project Move 2.0 is a 6-week, women-only program focusing on strength, mobility, and core and pelvic floor health. It's designed to improve overall strength and fitness in a supportive environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a24276d5-5502-4a47-a898-de0cdb822715) - [Video: The pelvic floor is the foundation of your core. Project Move 2.0 aims to educate women about its importance and provide a safe space to strengthen these crucial muscles for better health and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd877535-e191-4e6e-b56a-9f76b22b2c32) - [Video: Things are about to get serious. StrenX 2025 is starting soon. This program is for those looking to make serious changes, conquer serious goals, and train for serious results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cd35457-1680-4bb4-9eca-c4c4c3e98bc7) - [Video: Here’s a glimpse of Project X 2.0, our athletic training program. It's designed to increase performance, power, speed, and agility. The detailed progress reports show the incredible results our clients achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dab8e6f-d920-4b1a-8699-61c3d84470e1) - [Video: Get a fit start to 2025 with us. We train for longevity, strength, and a better tomorrow. Join our community and take advantage of our pre-new-year offers to commit to your fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a76108c-6822-4083-8d3c-5ec2a10d7330) - [Video: At AoS, we strengthen, we conquer, we mobilize, we flex, we move, and we flow. Our programs are designed to help you train for longevity and gain power in all aspects of your life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1612fc1e-4916-4282-927c-640a70af9ba6) - [Video: Here's the motivation you need to get a head start on your new year goals. Our FitStart 2025 sale is on now. Let's work towards a stronger, fitter you together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f5ffbd6-8d2a-490c-aaaf-717ea9bcf794) - ![Get a head start on your new year goals with our FitStart 2025 offer. If you're looking to create lasting change and move better, this is the perfect opportunity to join us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44bb4d35-802a-4397-abf5-0ee5750fff6a) - [Video: We're getting a head start on our new year goals and we want you to join us. Our programs are for anyone looking to create long-term change and move better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0564a13d-94b3-4aef-82a7-71efac13826c) - [Video: AoS is stepping into 2025 with a fresh spirit and renewed goals. This year is about pushing boundaries and striving for excellence together. We're ready to welcome you to our journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ab46cfc-8668-43ea-b5f9-e57a132d13d4) - [Video: Cheers to a year of epic sweats and fitness feats. This recap shows the strength gained, goals achieved, and fitness conquered by our community in the past year. Here we come, 2024.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71eec5b0-78d4-4575-9f4b-c13852564593) ### [Meet the Team & Our Community](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/meet-the-team-our-community) - [Video: Swetha is now a partner at Academy of Strength. Her entry brings a new energy, balancing structure with softness and pushing hard with pulling back. Together, we're building leaders from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b4e0da-77d0-48ff-a11a-bc52c942e843) - [Video: Meet our multi-talented coach, Naz. A former hockey and football player, she learned to channel her passion into coaching others, focusing on patience, empathy, and pushing people past their limits without breaking their spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19844dd5-7b2a-46af-bb77-4efc44519ef0) - [Video: Meet Coach Navaneet, an engineer by profession whose love for science-backed fitness brought him to AoS. His journey from our internship program to a coach shows our commitment to continuous learning and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65a3356e-7d18-471b-b3d4-634f99827404) - ![Listen to what our clients have to say. Lokesh loves the variety of movements and the hawk-eyed coaching. Tamarra shifted her focus from being thin to being strong, and Aadhi found the motivation to prioritize his fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d528fe0-a3dc-4686-b799-9bf081c91069) - ![Our members' experiences say it all. From loving the challenging workouts to appreciating the focus on form and the feeling of community, these testimonials show what it's like to be part of the AoS tribe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a7e203d-3375-499b-8f21-3a330d07bedc) - [Video: Who will win this Saturday challenge? Friendly competition and fun are a big part of our community. It's about pushing each other and celebrating the effort together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c099e020-9649-4851-85eb-69afd10b3a7c) - [Video: We asked our members about their least favorite workout. From Animal Flow to pull-ups, everyone has something they struggle with. It's a reminder that we're all on this journey together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32eeb7f8-398d-412e-bb02-5b923c070f3c) ### [A Look Inside Our Space](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops/a-look-inside-our-space) - ![Welcome to AoS Whitefield. This is our space, designed to be energizing and inspiring. With areas for strength, conditioning, and functional movement, it has everything you need to crush your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc4ed7b5-89dd-438c-a4b6-2e922bc30eb8) - ![This is your sign to pay our Whitefield location a visit. It's time to find time for yourself, fuel your energy, and take ownership of your fitness goals in a space built for success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf865d22-f664-4007-8f93-e773a2a042d6) - ![Our Ninja Circuit at AoS Whitefield is a playground for building functional strength and agility. It's just one of the unique features of our facility designed to keep your training fun and challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/220cb739-6246-4938-b3cd-f1c8f998dc21) - ![Our dedicated Personal Training Area at AoS Whitefield provides a focused environment for one-on-one coaching. It's fully equipped to help you meet your specific goals with personalized guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdefa907-c7fa-4581-816d-2f72b4025e1a) - [Video: That feeling when you reach the gym early and have the whole space to yourself. Our facility is your playground, ready for you to warm up, practice, and get in the zone before class starts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd1944d0-f5bc-463b-857e-dd3485dc1fdf) - [Video: Spine Rotation 101. This video demonstrates half-kneeling rotational medball slams, a powerful exercise for improving rotational power through the core and strengthening the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76a31311-b1e4-4080-86ea-ed8b3abb0a86) - [Video: Half-kneeling wood choppers are another excellent exercise for training spinal rotation. Using a resistance band, this move challenges your obliques and improves core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce3b038f-fb2d-4383-8762-06acca2c69ed) - [Video: The Pallof press hold is an anti-rotation exercise that builds incredible core stiffness and stability. The goal is to resist the rotational pull of the band, strengthening your deep core muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54386a25-805a-441c-8149-7e47a6a0b7d9) - ![This Movement Monday covers Core Training 101, focusing on spine rotation. Strengthening your rotational muscles improves power output and helps prevent lower back issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4b75fcf-0750-41c3-900d-f8c2bf26dbee) - [Video: This video demonstrates the unilateral farmer's carry, an excellent exercise for training lateral flexion of the spine. It challenges your obliques to keep your torso upright.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f33116f-e1fe-45be-990d-a03f49ac7593) - [Video: Side plank hip drops are a great way to strengthen the lateral flexors of the spine, particularly the obliques. This move improves core stability and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2fc139b-6a8b-48e8-aa64-15789cb14535) - ![This Movement Monday is all about Core Training 101, focusing on lateral flexion. Training the muscles that bend your spine sideways improves breathing capacity, mobility, and body symmetry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6231aafc-48cb-4912-940a-eb3275d5df5b) ## Meet your expert [Academy of Strength](https://mytribe.in/academy.of.strength) ### My story People say our gym is intense, or just for guys, or that you gotta be fit before you walk in. Heard it all. But AoS was built for the ones who feel left out. We started with hard work, no shortcuts. Over time, we learned strength isn’t just brute force — it’s listening to your body, finding balance. Sonali, who called herself a couch potato, or Amrita, a tired new mom — they found their groove here. If you think 'not for me', trust me, this place is probably exactly for you. ### My work - **All kinds of movement**: We do animal flow sessions, mindful warrior training, mobility classes, calisthenics workshops, and more. In-person at Indiranagar & Whitefield, plus online. - **Personal attention, always**: Group or solo, you get real coaching. We meet you where you are - beginner, injured, athlete, whatever. - **No boring machines**: Every day’s different, so you won’t zone out. We train for real life, not just for looks. - **Slow and steady wins**: No magic fixes. Kyun nahi ban rahi body? (Why not getting fit?) Because it’s slow, steady, and worth it. - **Zero judgment zone**: Come as you are. We’ve seen tears and laughs. It’s about trust, not just muscles. ## More services from Academy of Strength - [Injury Rehabilitation & Corrective Exercise](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise) · ₹22.5-28K per month (estimate) - [Nutrition Coaching](https://mytribe.in/academy.of.strength/nutrition-coaching) · ₹4,500-7,500 per month (estimate) - [Group Fitness Classes](https://mytribe.in/academy.of.strength/group-fitness-classes) · ₹3,000-7,500 per month (estimate) ## Experts similar to Academy of Strength on mytribe - [Advanced Yoga Workshops by Saumya Mishra](https://mytribe.in/saumyamishrayoga/advanced-yoga-workshops) · ₹550-850 per workshop (estimate) · Bengaluru - [Group Yoga & Movement Classes by Bodhi School of Yoga](https://mytribe.in/bodhi_school_of_yoga_bengaluru/group-yoga-movement-classes) · ₹400-600 per session (estimate) · Bodhi School of Yoga -Indira Nagar - [Specialized Yoga & Wellness Workshops by Aayana Yoga](https://mytribe.in/aayanayogaacademy/specialized-yoga-wellness-workshops) · ₹1,000-1,500 per workshop (estimate) · Aayana Yoga Academy- Transformative Yoga Classes - [Aerial Yoga Workshops by Deepa Gowda](https://mytribe.in/deepa_gowdaa/aerial-yoga-workshops) · ₹1,000-3,000 per person (estimate) · Evolve yoga R.R Nagar - [Specialized Krav Maga Workshops & Bootcamps by Krav Maga Global](https://mytribe.in/kmgbangalore/specialized-krav-maga-workshops-bootcamps) · Krav Maga Global (KMG) - Bangalore, Koramangala ## Book To book Academy of Strength, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Skill-Based%20Fitness%20Workshops%20by%20Academy%20of%20Strength.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.