Behind the Scenes at Troop HQ
Fitness should be fun, functional, and fit into your life. Here is a look at what we actually do at the studio—from mobility drills to group sessions, and my favorite gym buddy, Beans.
A little introduction to me and my training philosophy. With over 14 years of experience, my goal is to help you get strong, move better, and enjoy the process.
The energy in our Saturday Smasher group class is amazing. We blend strength intervals with rest periods so everyone can push their limits safely and effectively.
A clip from a workout event I hosted. I designed the routine with a mix of high-intensity work and mobility drills so people of all fitness levels could participate and have fun.
No one is too busy, it's a matter of priorities. A little motivation to remind you that you have time for your health.
A behind-the-scenes look at a photoshoot. It takes a team to get the right shot, even in the gym.
My favorite gym buddy, Beans the Vizsla. He's not great at lifting, but he's the best at moral support.
My "Mobility Matters" shirt says it all. A quick portrait shot in the gym.
About this collection
You won’t find any 'no pain, no gain' slogans here. Whether we are hitting a Saturday Smasher class or focusing on mobility, my sessions are built on the idea that you should actually enjoy the process. My studio in Domlur is designed for exactly that—hard work mixed with a bit of chaos, good music, and zero judgment.
A Different Kind of Training
Most gyms feel like factories, but at Troop HQ, we do things differently. You will see people training barefoot because connecting with the floor is how you build a solid foundation. We focus on movement quality—the 'boring' stuff like joint longevity and stability—because I want you to be able to climb stairs pain-free when you are 80, not just look good on Instagram today.
The Saturday Smasher
My signature group class is the highlight of the week. It’s an environment where 8-12 people push their limits together, but always with form as the priority. We mix Olympic lifting with metabolic conditioning, making sure you leave feeling energized, not destroyed. It’s not about grinding until you break; it’s about smart, consistent volume.
Life Outside the Gym
Fitness is a massive part of my life, but it isn't everything. You will see me practicing handstands in hotel rooms during travel or playing sports for fun. That’s because the strength we build in the studio is meant to be used in the real world. Whether you want to fix chronic knee pain, master your first pull-up, or just stay active in a community that doesn't take itself too seriously, you’ll find that balance here.
Prashanth Ponnappa
I’m the guy who believes fitness should give back to your life, not take away from it. I’ve spent 14 years refining how we move, eat, and train, and I’m just as serious about a heavy deadlift as I am about my love for curd rice. If you are looking for a coach who knows their stuff but doesn't take themselves too seriously, you are in the right place.
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