Sustainable Strength and Mobility Training
Stop chasing shortcuts. Build a body that lasts with sustainable strength, mobility, and gymnastics-based training.
This freestanding handstand took me three years of grit, frustration, and consistent work. I started with no experience, just a goal, and learned that progress isn't a straight line. This journey taught me the value of patience and structured practice, principles I now bring to every person I coach.
My role as a coach is to provide the guidance and support you need to feel confident and safe while learning a new skill. Here, I'm spotting a client during a handstand workshop, helping her find her balance and build body awareness upside down.
Gymnastics rings are one of the best tools for building real, functional upper body strength. This video shows a complete workout you can do, focusing on foundational movements like pushups, chin-ups, and flys that build the stability and control needed for more advanced skills.
I've dealt with my own share of injuries, including a stubborn case of tennis elbow from straight arm training. I believe in training smarter, not just harder. This video breaks down how I approached my own rehab by understanding the cause, managing the load, and building the tendon back stronger.
I didn't want to build just another gym. I wanted to create Troop HQ as a space for sustainable fitness, where the focus is on longevity and moving well for life. This is the philosophy behind everything we do, combining smart strength training with mobility to build a body that lasts.
The dragon squat is a great example of building strength and mobility at the same time. It requires balance, hip flexibility, and single-leg strength. My training focuses on these kinds of functional movements that challenge your body in new ways.
You don't always need a gym to get stronger and more mobile. This is a simple but effective routine you can do at home with zero equipment. It's designed to open up your body and build foundational strength, proving that consistency is more important than a fancy setup.
About this collection
Progress here is intentionally non-linear, and we focus on joint capacity and movement quality over high-volume repetition. Whether we are working on your first freestanding handstand or rehabbing tennis elbow, we adjust based on how your body feels today, not how it felt last week. You will not find quick fixes here, just honest work and steady, measurable improvements.
Our Approach to Sustainable Fitness
I built Troop because I was tired of training that felt like punishment. My goal is to help you move better, get stronger, and actually enjoy the process. We combine strength training with mobility work and gymnastics-based drills, ensuring you build a body that lasts for the long run rather than burning out in the short term.
What We Work On
- Handstand Progression: We strip away the hacks and focus on wrist prep, shoulder stability, and alignment. Whether you are learning to kick up to a wall or working on a freestanding hold, the process is structured and patient.
- Gymnastics Rings: These are my go-to tools for building real, functional upper body strength. We use them for everything from foundational rows and pushups to advanced skills like muscle-ups and front levers.
- Mobility & Flexibility: I don't believe in passive stretching. We train flexibility with strength, utilizing bodyweight movements like dragon squats to ensure you own your range of motion.
Why This Works
I have been through my own injury struggles—including a long battle with tennis elbow from straight-arm work. That experience taught me that the key isn't to stop training, but to train smarter. We focus on prehab, technical cues like managing rib flare and pelvic tilt, and gradual progressive overload.
Whether you join us for a 1:1 session at Troop HQ in Domlur, participate in our small group classes, or opt for remote coaching, the focus remains the same: sustainable, mindful movement. No fads, just discipline and a community that shows up for every rep.
The Troop Fit
I'm Anuj, and I founded Troop to provide the kind of training I wish I had earlier—one that values longevity over extremes. We keep our groups small, with a strict 1:6 ratio, so I can provide the tactile feedback you need to move safely and effectively.
Find your movement practice
Looking for something specific? Search our programs below.
More from Gymnastics & Calisthenics Training by The Troop Fit