Gymnastics & Calisthenics Training
Troop HQ- Fitness Studio
We teach practical gymnastics and calisthenics skills like handstands, rings, and mobility drills with a focus on technique, injury prevention, and steady progress in small groups, 1:1, or online.
Pricing Guide
Single Skill-Acquisition Drop-in
Session Breakdown
- Duration: 60 to 75 minutes including specialized warm-up and cool down.
- Warm-up: 10-15 minutes dedicated to wrist preparation, shoulder mobility with bands, and scapular activation.
- Skill Work: Technical instruction on foundations like Wall Walks, Chest-to-Wall holds, or Ring Supports.
- Conditioning: Bodyweight compound movements including Pushups, Ring Rows, and Core compression.
Facility & Hardware
- Equipment: Access to wooden gymnastics rings, Swedish stall bars for mobility, and wooden parallettes.
- Flooring: Impact-absorbing rubber mats or wooden flooring suitable for barefoot training.
Coaching Style
- Technical Cues: Focus on pelvic tilt and rib flare rather than high-volume repetition.
- Environment: Small group setting focusing on educational cues and safety.
Semi-Private Monthly Membership
Membership Structure
- Allocation: 12 credits valid for the month, designed for a 3 sessions per week frequency.
- Class Cap: Strictly limited to 6 members to ensure individual attention.
- Curriculum: Structured progression cycles targeting specific skills like Freestanding Handstands, Ring Muscle-ups, or Front Levers.
Coaching Inputs
- Tactile Feedback: Physical spotting during inversions and manual correction of hip/shoulder alignment.
- Injury Management: On-the-fly adjustments for common issues (e.g., Tennis Elbow), swapping explosive movements for isometric holds.
Member Benefits
- Programming: Access to daily programming boards including specific mobility flows.
- Equipment Access: Priority usage of rig stations and rings during class hours.
1:1 Specialized Personal Coaching
Customized Attention
- Exclusivity: 100% dedicated coach attention for 60 minutes with zero equipment sharing.
- Video Analysis: Frame-by-frame playback to identify line breaks (e.g., lumbar arching) during movement.
- Manual Spotting: Heavy reliance on spotting to hold positions the body cannot yet sustain independently.
Focus Areas
- Rehab Protocols: Targeted joint preparation and soft tissue mobilization for injuries like lateral epicondylitis.
- Advanced Skills: Programming for high-complexity moves like One Arm Chin-ups, Planche, or Iron Cross.
Takeaways
- Homework: Prescription of specific accessory work (e.g., dumbbell wrist extensions, hollow holds) to be performed outside session hours.
- Precision Loading: Use of micro-loading plates and resistance bands for exact progressive overload.
About Gymnastics & Calisthenics Training
Why I Do This
I want you to move better, get stronger, and actually enjoy training. To me, gymnastics and calisthenics aren't just workouts - they're about play, challenge, and building control over your own body. I’m not here to push you till you crash, but to help you get strong for life.
What We Work On
- Handstand progression drills: We start with basic wrist and shoulder prep, then use the wall for building alignment and confidence. You’ll get lots of practice with balance drills - no shortcuts, just steady work. I took ages to learn my own freestanding handstand, so I get what it’s like to be a complete noob!
- Gymnastics rings training: Rings are my go-to for real upper body strength and stability. We’ll work up to skills like muscle ups and front levers, plus use the rings for flexibility stuff you probably never tried.
- Calisthenics mobility exercises: Beyond classic moves, we dig into bodyweight skills and stretches - dragon squats, planches, you name it. Always with progressive overload so you keep improving.
My Training Philosophy
Progress is messy. Some days, you’ll feel like a beast, other days, total flop. That’s normal. The trick is showing up, doing the drills, and not getting hung up on perfection. I’ve had my own injuries - tennis elbow, loads of aches - so I put huge focus on injury prevention for bodyweight athletes. We do prehab, perfect technique, and smart rehab if you ever get hurt.
How It Works
You can train 1:1 with me at Troop HQ, join small group classes, get remote coaching, or jump into one of my skill workshops. Whatever suits your pace and goals.
Meet your Expert
The Troop Fit
21 connects in last 3 months
My Story
We didn’t just want another gym. Troop came from our own search for a place where training feels smart, not punishing. I found my way here after years of CrossFit, three wobbly years learning handstands, and a humbling 10K run. We built Troop HQ during the pandemic—now it’s our home, and every Trooper adds something real. We’re grateful for every rep, every stumble, every win together.
My Work
What we offer - Strength and mobility coaching, bodyweight strength training, handstand coaching, flexibility culture, and mobility workshops for all.
How we train - No fads or shortcuts. We build sustainable fitness—mix of strength and mobility, so you last long and feel good.
Flexibility, the real way - We don’t just stretch. We train flexibility with strength, so you own your movement and get strong in every range.
The process - Progress is messy. Good days, bad days—just keep showing up. No hacks, just steady work and discipline.
Our Troop community - We sweat together, do challenges, share the pain and the laughs. That’s what makes it worth it.