--- title: "Strength & Conditioning for Functional Fitness & Injury Prevention - mytribe" description: "Transform your body with expert Strength & Conditioning. Pratham Aswal's holistic fitness approach combines weightlifting, functional training, and mobility to build power, prevent injury, and ensure lasting results. Hire a top personal trainer on Tribe today!" canonical: https://mytribe.in/prathamaswal/strength-conditioning last_updated: 2025-09-22 --- # Strength & Conditioning in Gurugram By [Pratham Aswal](https://mytribe.in/prathamaswal) · I coach you through big lifts, bodyweight moves, functional tools like kettlebells and mudgar, and yoga-based mobility so you build real strength and move better in daily life. ## Locations In-person sessions across Delhi NCR ### Travels to - Travels across Delhi NCR (National Capital Region, National Capital Region) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Recurring Personal Training (Monthly Package) 60 minute sessions booked in bulk featuring compound lifting, Ashtanga warmups, and progressive load tracking. Typically ₹1,000-1,500 per session (billed monthly) (estimate) #### Core Training * 60 minutes of 1 on 1 coaching in a commercial gym or client facility. * Active spotting for heavy compound lifts like Squats, Deadlifts, and Bench Press. * Personalized progressive overload charting to track weekly weight increases. #### Methodology & Tools * 5 to 10 minute Ashtanga based mobility flows for joint preparation. * Integration of niche equipment like the 15kg Wooden Mudgar and sled pushes. * Bodyweight skill coaching including Pistol Squats and Handstand progressions. #### Lifestyle Support * Precision Nutrition based guidance on macros and hydration during rest intervals. * Strict attendance tracking and daily accountability. ### Single Drop-In Assessment & Correction 90 minute one off session including full body mobility audit, video analysis, and corrective strategy. Typically ₹2,000-2,500 per session (estimate) #### Technical Audit * 75 to 90 minutes dedicated to movement screening and form analysis. * Identification of mobility restrictions in hips, ankles, or thoracic spine. * Video recording with immediate playback to analyze and fix lifting errors. #### Specialist Workshop * Deep dive into specific heavy lifts like Snatch, Clean, or heavy Squats. * Instruction on niche skills including Mudgar flows, Handstand balancing, or Kapotasana. * Usage of specialized props like Yoga blocks, straps, and resistance bands. #### Takeaways * Verbal prescription of corrective exercises for injury prevention. * Open Q&A covering supplements, rehab history, and training philosophy. ## About Strength & Conditioning ### Why I Do This I don't believe in shortcuts. Earning a strong, capable body takes real mehnat (hard work) and showing up even when you want to bail. For me, this isn't just a workout - it's a way of living. I want to help you make it yours too. ### My Training Style Strength is where we start, but mobility is what keeps you going. I bring together heavy lifts, yoga-inspired movement, and functional training. It's not just about looking better - it's about feeling powerful, moving well, and being ready for anything outside the gym too. ### What We Work On - We hit all the big lifts: squats, deadlifts, bench, overhead press. Form over ego - always. - Bodyweight strength progressions are huge here. If you want to master pull-ups, push-ups, or even get to handstands, I’ll break it down step by step. - Functional strength training is built in. Kettlebells, slam balls, sleds, even the old-school Mudgar (Gada), for power that actually matters in real life. - Mobility and flexibility routines are part of every session. I’m a certified yoga teacher, so you’ll get stuff like deep hip work, hamstring flows and, haan bhai (yeah man), stretches you never knew you needed. ### The Reality This stuff is tough. There are days when your hands will rip, or the bar won’t budge. I’ve been there, and I don’t expect perfect. I just want your honest effort. If you’re ready to put in the work, I’ll be right there with you. ## Highlights Browse through Pratham Aswal's best work. ### [Featured](https://mytribe.in/prathamaswal/strength-conditioning/featured) - [Video: This is what consistent effort looks like. A 130 kg deadlift isn't just about lifting heavy weight; it's about building a strong posterior chain, improving posture, and developing the mental grit to push through your limits. Form is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a8447b7-6c12-4c6d-9657-0593a301dc71) - [Video: Flexibility is not just about stretching; it's about usable strength in your full range of motion. Here, I demonstrate a split between benches, a testament to building resilient hips and hamstrings through progressive overload, starting with foundational moves like split squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11bbcd1-dc47-4b97-b2cc-747e89e911aa) - [Video: I incorporate traditional tools like the 15 kg wooden Mudgar to build real-world strength. This training develops powerful shoulders, improves grip and forearm strength, and conditions the core in a way modern equipment often can't.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/647e7573-5823-49ad-8769-bc265a18eff4) - [Video: Mastering your own bodyweight is a true measure of strength. This is a look at how we progress towards a freestanding handstand, using the wall for alignment and endurance. We break down complex movements like this into manageable steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/397716dd-8b68-4125-b3fc-868d05e73376) - [Video: My role is to guide and support you, ensuring your form is safe and effective so you can push your boundaries with confidence. Here, I'm spotting a client during an 80 kg squat, focusing on depth and control. Your goals are my goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b477a590-fa04-43c5-937b-f5eb75b6a28e) - [Video: Not every day is a win. Here is an honest look at a failed 135 kg deadlift attempt. I share my failures because they are part of the process. It's not about being perfect; it's about showing up, giving your honest effort, and coming back stronger tomorrow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/639de3f3-1ee5-4867-9633-f7b986f4f303) - [Video: Fitness is also about community and pushing each other to be better. Here's a look at a group plank competition, a test of core strength and mental endurance. We celebrate the effort and the shared struggle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad0fddb8-bcd1-4afb-a324-28d6501a69bc) - [Video: My practice integrates deep yoga postures like Kapotasana to build a strong, open back and improve overall mobility. This level of flexibility is earned through consistent practice and is essential for injury prevention and longevity in strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea86813-91bb-49ee-a881-aefba2a39bf4) ### [The Big Lifts: Foundational Strength](https://mytribe.in/prathamaswal/strength-conditioning/the-big-lifts-foundational-strength) - [Video: The overhead squat is a total body exercise that challenges your strength, stability, and mobility from your ankles to your shoulders. It's a true test of coordination and a powerful tool for building a resilient physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b2fb238-d63e-4960-94a2-f5a870cf6f49) - [Video: Progress is measured in kilos and in confidence. Here's a client hitting four solid reps of a 100 kg back squat. We focus on building the strength to handle heavy loads safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e13442ff-9d6a-42dc-a1f7-b22396013f8c) - [Video: The bench press is a fundamental upper body lift for developing chest, shoulder, and tricep strength. Here I am working with a 75kg load, focusing on a controlled descent and powerful press to maximize muscle engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aab6681d-69ac-41fb-a99c-da3ed9650576) - [Video: A clean 125 kg deadlift for two reps. Each lift is an opportunity to refine technique, focusing on a neutral spine and powerful hip drive. This is a cornerstone for building a strong back and posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd4a4454-87c6-4ae7-8732-c76afb0be6d9) - [Video: The front squat is an excellent variation for targeting the quads and building core strength. Because the barbell is held in front, it forces an upright posture, which reinforces spinal stability and translates to better mechanics in other lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00a472f2-0c87-424f-a722-a6cb1b762cc7) - [Video: The Bulgarian split squat is a unilateral exercise that is fantastic for building single-leg strength, improving balance, and addressing muscle imbalances. Here, I'm performing it with a barbell to increase the load and challenge stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cab6c3e-b71b-4910-91a4-4ec1e3527237) - [Video: The overhead press, or military press, is a key lift for building strong and stable shoulders. Whether standing or seated, the focus is on strict form to develop the deltoid muscles and improve upper body pressing power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e8ae893-e3e4-4c63-9bf0-b4b2ffaeb6ad) - [Video: Working on my bench press. This lift is crucial for building upper body pushing strength, targeting the pecs, deltoids, and triceps. Every rep is a chance to perfect the arch, leg drive, and bar path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10befc56-5087-412c-afb2-0503ee6de3cf) - [Video: A standard deadlift session in progress. This compound movement is one of the most effective for building overall strength, engaging your entire posterior chain from your hamstrings and glutes to your upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6af5b5ac-b59c-49bd-bce7-cb62dda68e10) - [Video: Here I am coaching a client through a 90 kg squat. My focus is always on ensuring they maintain proper depth and form, providing the support needed to lift heavy while minimizing injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35af77c1-10b4-4d88-9284-98d47ea96c69) - [Video: A deadlift is more than just an exercise; it's a statement of intent. This montage captures the focus and raw effort required to move heavy weight off the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/325c665c-a1c6-4b29-8d44-84084c893555) - [Video: A basic squat session. Even on lighter days, the focus remains on perfect execution: keeping the chest up, sinking to depth, and driving through the heels. Consistency with the fundamentals is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e19a1c11-4edd-4325-bcbd-760242c53591) - [Video: Taking the deadlift outside. Training in different environments can challenge your focus and stability. The principles remain the same: brace your core, maintain a flat back, and lift with your legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccebc9ed-1694-479e-a9d8-38435e471092) - [Video: A comprehensive leg day includes various movements. This session featured heavy barbell squats for overall mass and hip thrusts to specifically target and strengthen the glutes for improved power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20531bba-63c1-4da5-938c-576a6180f44f) - [Video: Another day, another squat session. Using large bumper plates helps with practicing the proper height for the lift. Every session is a step towards building stronger legs and a more stable core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/269c5b27-caf4-47a5-957d-33942cba1eee) - [Video: A typical leg day workout. We start with heavy compound movements like the barbell back squat and then move to isolation exercises like the lying leg curl to ensure balanced development of the quadriceps and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d89972aa-bc3c-485c-b54a-2f3917d7cacb) - [Video: The Romanian Deadlift (RDL) is a fantastic accessory lift for targeting the hamstrings and glutes. Unlike a conventional deadlift, the focus here is on the eccentric movement, creating a deep stretch in the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b2b9a7b-9d39-470f-884f-f0216b609b7f) - [Video: Every rep is a lesson. This deadlift session was about feeling the movement and connecting with the muscles, ensuring the entire body works as a single, powerful unit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b0a0feb-d580-4f8d-a927-f79c9a956be4) - [Video: A snapshot of a full-body workout, combining functional movements like the sled push for conditioning with classic strength builders like the overhead press for shoulder development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34a9f3bd-e985-41ce-9478-1ee3fe37c85e) ### [Bodyweight & Calisthenics Mastery](https://mytribe.in/prathamaswal/strength-conditioning/bodyweight-calisthenics-mastery) - [Video: Handstand push-ups are an advanced calisthenics movement for building serious shoulder strength and stability. Using parallettes or blocks allows for a greater range of motion, making the exercise even more challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5619c55-4ce5-448a-a27b-e124c200a7f1) - [Video: This is an instructional post on why pull-ups are a non-negotiable exercise. They strengthen your entire back, improve grip, and build a powerful upper body using just your bodyweight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d343204-2271-49a7-b31d-97e41762ff3f) - [Video: The pistol squat is the ultimate test of single-leg strength, balance, and mobility. It requires a unique combination of quad and glute power, hip and ankle flexibility, and intense core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4ce8992-829b-48a9-9fe5-6d8aa0384199) - [Video: The L-sit is a static hold that builds phenomenal core compression strength, powerful hip flexors, and strong triceps. Here, I'm performing it on parallettes, which requires immense stability and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fb7733d-d64d-4b14-8be3-29f569fbba23) - [Video: To increase the difficulty of pull-ups, I add resistance with a weight belt. This 7kg weighted pull-up session is an example of applying progressive overload to bodyweight exercises to continue building strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a919d7f-b596-47d9-9344-3bfa89eb9ef8) - [Video: Another weighted pull-up session. The added chain and kettlebell force the lats, biceps, and core to work that much harder, breaking through plateaus and building elite-level pulling strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d962cfd1-67e3-45aa-98d3-94dfeee1d5e2) - [Video: A set of standard pull-ups. Even without added weight, focusing on a full range of motion, from a dead hang to getting your chin over the bar, is crucial for back development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/643680c8-9ad3-42ad-8ecd-d8cc2da5e143) - [Video: The humble push-up is a foundational movement for chest, shoulder, and tricep strength, as well as core stability. Here, I'm demonstrating a variation with feet elevated to increase the difficulty.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c6b184d-3db0-4830-b462-f9c3ebf3edd0) - [Video: A friendly push-up challenge in the gym. This kind of competition fosters a supportive environment and pushes everyone to test their limits while having some fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63393d34-f229-4e8f-9fc1-b8ed1a7f5da5) - [Video: This is a superset combining pull-ups on rings with explosive push-ups. This type of workout builds both strength and muscular endurance for a powerful conditioning effect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6a37381-5b5f-45f7-80f0-d4afdb4e5c88) - [Video: The reality of hard work. Torn calluses are a sign of dedication, especially from high-rep work on the pull-up bar. It's a reminder that strength is earned through pain and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee39efcb-1097-4a6c-93c7-71bc5ef0ca87) - [Video: This sequence shows a progression in explosive leg power, starting with a level 1 box jump and moving up to a level 3 jump, finishing with a pistol squat to demonstrate control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3494523-5b5a-4c82-b55c-3f69e76a1f89) - [Video: Performing a pistol squat on an unstable surface like a Bosu ball dramatically increases the challenge. It demands extreme focus, balance, and stabilizer muscle engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6095c908-340f-4d2a-9ba6-c8e346e5b002) - [Video: A demonstration of the pistol squat on stable ground. This is a great way to build unilateral leg strength that translates directly to better balance and power in activities like running and jumping.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33c1a290-11c4-46fb-9414-66bcf5a530fe) - [Video: Working on progressions for a one-arm pull-up. This advanced skill requires a tremendous amount of unilateral pulling strength and is a long-term goal built through consistent, dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39236d8c-4b2a-461c-b686-e9b780fe02b8) - [Video: Training should also be fun. Playing on the monkey bars with a gym buddy is a great way to build grip strength, and shoulder stability, and challenge your coordination in a dynamic way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/654313dc-81f7-457f-84c9-f14daabbd56b) - [Video: A client demonstrating a combination of strength and mobility. She moves from a band-assisted pull-up for strength work directly into a backbend for flexibility, showing how these two qualities can be trained together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40cce8fe-9812-4060-a6b7-f01bf05f6c1c) ### [Yoga for Mobility & Resilience](https://mytribe.in/prathamaswal/strength-conditioning/yoga-for-mobility-resilience) - [Video: Flexibility is not just about stretching; it's about usable strength in your full range of motion. Here, I demonstrate a split between benches, a testament to building resilient hips and hamstrings through progressive overload, starting with foundational moves like split squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11bbcd1-dc47-4b97-b2cc-747e89e911aa) - [Video: My practice integrates deep yoga postures like Kapotasana to build a strong, open back and improve overall mobility. This level of flexibility is earned through consistent practice and is essential for injury prevention and longevity in strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea86813-91bb-49ee-a881-aefba2a39bf4) - [Video: An instructional video on my favorite mobility exercises and passive stretches for the spine. I demonstrate movements like the Cat-Cow, Cobra, and Thoracic Rotations to improve joint health and tissue flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89c5af1b-5c75-45ad-be64-2c45a923cf9e) - [Video: This routine focuses on unlocking hamstring mobility. I demonstrate a series of dynamic stretches and mobility drills like Hamstring Scoops and the World's Greatest Stretch to improve flexibility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad077aac-8256-4ae8-ba0e-4712614013d0) - [Video: Here are three of my top moves for improving overhead mobility. Using tools like a med ball and resistance bands, I show how to perform a Thoracic Opener and Banded Sots Press to open up the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35fd0a05-572d-492e-bad2-abdbd425ab26) - [Video: This is Upavistha Konasana, or Wide-Angle Seated Forward Bend. It's a fantastic seated hip opener that builds flexibility in the inner thighs and hamstrings while strengthening the glutes and lengthening the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f9bf548-f712-44f9-ae32-8a4a0fd6c211) - [Video: The drop-back to wheel pose is an advanced movement that requires a combination of back flexibility, core control, and confidence. This shows the dynamic side of a yoga practice, linking movement and breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec951d47-29dd-4e96-b922-a33a9192bde5) - [Video: This is Viparita Dandasana, or Inverted Staff Pose. It's a deep backbend that opens the chest and shoulders, strengthens the arms and legs, and energizes the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f3bbf3a-dff8-46d1-9150-f0d32e8c6c35) - [Video: Urdhva Dhanurasana, or Wheel Pose, is a powerful backbend that strengthens the entire back of the body while stretching the front. Here, I am walking my hands and feet closer to deepen the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/437edb9c-9c86-4b3b-ab96-78d6050e595f) - [Video: Using a wall is a great way to safely deepen a thoracic spine opener. This stretch targets the upper and mid-back, helping to counteract the effects of sitting and improving posture for overhead lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee0b86e5-9add-4663-9b04-19643495fa35) - [Video: A mobility session using the wall to assist in a backbend. This variation allows for a deep, supported stretch through the spine and shoulders, helping to increase flexibility over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3893470b-ef09-44c4-920e-a1c014dab7d4) - [Video: A short flow moving through a standing backbend. This kind of dynamic movement helps to warm up the spine and prepare the body for deeper postures or heavy lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a1aec24-673d-4d80-8621-03ac7909f721) - [Video: A look at my morning mobility routine. I demonstrate a flow of movements designed to wake up the body, focusing on opening the hips, rotating the spine, and activating the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c8ccf99-73bb-4ae5-8296-e1d95aced893) - [Video: This is a look at the finishing sequence of an Ashtanga Yoga practice. It includes inversions like headstand and shoulder stand, followed by poses to calm the nervous system and integrate the benefits of the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a89d6103-380b-4074-9e41-4e8f65e4fe3b) - [Video: Dhyana, or meditation, is as crucial as physical training. Taking time to find stillness, as seen here on a mountaintop, helps cultivate focus, calm the mind, and build the mental resilience needed for the physical 'mehnat' (hard work).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d131d3c0-2be6-4430-b6df-3fa499ba01ad) - [Video: Exploring different variations of backbends, from the full wheel pose to the forearm-supported Viparita Dandasana. Each variation offers a unique way to build strength and flexibility in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2b20143-f482-4d36-98db-2bea87f87f47) ### [Functional & Unconventional Training](https://mytribe.in/prathamaswal/strength-conditioning/functional-unconventional-training) - [Video: I incorporate traditional tools like the 15 kg wooden Mudgar to build real-world strength. This training develops powerful shoulders, improves grip and forearm strength, and conditions the core in a way modern equipment often can't.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/647e7573-5823-49ad-8769-bc265a18eff4) - [Video: Ball slams are a fantastic exercise for developing explosive power, speed, and full-body coordination. The goal is to throw the weighted ball into the ground with maximum force, engaging your lats, core, and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed0bee4-f93c-4afb-898b-e4bc556bf399) - [Video: The sled push is a brutal but effective conditioning tool. It builds incredible leg drive, core stability, and mental toughness. There's no easy way out with this exercise, just pure, honest effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aee6108f-d6cc-4c53-803e-b508cc0eac9d) - [Video: This is an instructional video on the benefits of reverse walking, demonstrated by a client using a weighted sled. This unconventional exercise improves coordination, strengthens the legs, and can be therapeutic for knee and back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a72574-8c92-4efd-9e17-55ee922ec245) - [Video: A leg day focused on functional strength using kettlebells. The Bulgarian split squat is a great unilateral movement that challenges balance and builds strength in the quads, glutes, and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc55ffb2-5a77-4414-8721-24d99c6cbecf) - [Video: A full-body workout centered around the kettlebell. This versatile tool can be used for a variety of movements to build strength, endurance, and coordination, whether you're indoors or outdoors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57fd9d92-40d5-4b37-b0ea-0ea98f03c583) - [Video: Using kettlebells for a shoulder press is a great way to challenge stabilizer muscles. The offset center of gravity forces your shoulders and core to work harder to control the weight compared to dumbbells.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4e7922e-50b0-4771-88e5-8ed0959a6c63) - [Video: The Turkish Get-Up, performed here with a kettlebell, is a complex, full-body movement that builds shoulder stability, core strength, and total-body coordination. It's a true test of functional fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10c434d9-2737-40d8-adeb-e4dfbdcba785) - [Video: Boxing pad work is an incredible cardio and conditioning tool. It develops hand-eye coordination, rotational power, and footwork, all while providing an intense, high-energy workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d69c279-1c67-41f8-a349-cd53f429f846) ### [Workouts & The Grind](https://mytribe.in/prathamaswal/strength-conditioning/workouts-the-grind) - [Video: Just believe in yourself. Even if you don’t, pretend that you do and at some point, you will. A little bicep and shoulder work after a main session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75caab7b-3f11-45a2-862c-435d3239109f) - [Video: Here is a compilation of six essential exercises for building strong legs. This routine includes the Romanian Deadlift, Sumo Squat, Goblet Squat, Bulgarian Split Squat, Elevated Heel Squat, and Single Leg Calf Raise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c98b46d-387b-4010-9258-0da0ca629982) - [Video: Once you are exercising regularly, the hardest thing is to stop it. This is a montage of a typical chest and shoulder workout, including bench press, cable flyes, and dumbbell raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b75914f-0abc-4c2a-b070-11a2f0a4b027) - [Video: A snapshot of a complete pull day workout. This session included foundational movements like deadlifts and chin-ups, supplemented with pullovers and rows to target the back and biceps from all angles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e567cb8-980c-4517-8b1c-9b06df6ad468) - [Video: The single-arm dumbbell row is a classic exercise for building a thick, strong back. It allows you to focus on one side at a time, ensuring balanced muscle development and a powerful mind-muscle connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72d24c23-84c9-4d76-a31e-2e6d71cb5804) - [Video: The lat pulldown is a great machine-based exercise for developing back width. I focus on a wide grip and pulling the bar down to my chest to fully engage the latissimus dorsi muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40a03121-56f6-4685-bd2c-185526d4f546) - [Video: Strength and growth come only through continuous effort and struggle. This video shows a mix of arm exercises, including preacher curls and dumbbell skull crushers, to build the biceps and triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cbcd792-3b2d-4fe7-9d59-4b33512abeed) - [Video: There's no easy way. This montage captures the essence of the daily grind, moving from dumbbell presses to deadlifts. It's about putting in the work, day in and day out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a91a47f7-088a-46e5-b692-159dfc21c82a) - [Video: The cable crossover or cable fly is an excellent exercise for isolating the chest muscles. It provides constant tension throughout the movement, helping to build a full and well-defined chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5e873f6-04bf-4b61-830e-a449049db861) - ![A moment outside the gym. Being strong and fit isn't just about what you do during your workout; it's about building a body and mind that allow you to be yourself with confidence in any situation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3fcb007-d605-43a6-9d50-c61fbc845736) ## Meet your expert [Pratham Aswal](https://mytribe.in/prathamaswal) ### My story Health isn’t something you pick up at a shop, boss. You earn it, day in and day out. I’m Pratham, and for me, this life is all about the grind—deadlifts, ripped palms, and those tough asanas. My roots? Strength training and deep yoga, learned straight from Guruji in Mysore. Some days, I fail. But I show up, always. Because real growth is messy and hard. You’ll see: struggle’s where the magic happens. ### My work - **Integrated Wellness Coaching**: I mix weightlifting, calisthenics, mobility, and Ashtanga plus Iyengar yoga. Nutrition coaching too. - **My Approach**: Strength meets flexibility. My focus is making you mobile, resilient, and truly connected to your body. - **Detailed & Accessible Teaching**: I break down moves, use props like ropes and chairs, so anyone—from beginners to pros—can join in. - **Who I Coach**: If you’re done with shortcuts and want real, sustainable change, let’s work together. ## More services from Pratham Aswal - [Nutrition Coaching](https://mytribe.in/prathamaswal/nutrition-coaching) · ₹2,000-6,000 per month (estimate) - [Yoga Instruction](https://mytribe.in/prathamaswal/yoga-instruction) · ₹400-800 per group session (estimate) ## Experts similar to Pratham Aswal on mytribe - [Personalized Strength Training by Pradyum](https://mytribe.in/coachpradyum/personalized-strength-training) · ₹3,500-7,000 per month (estimate) - [Mobility & Flexibility Training by Prashanth Ponnappa](https://mytribe.in/prashanthponnappa/mobility-flexibility-training) · ₹1,000-2,200 per session (estimate) · Troop HQ- Fitness Studio - [Personal Training by Priya](https://mytribe.in/priyadarshini0123/personal-training) · ₹600-1,800 per session (estimate) · Bengaluru - [Personal Fitness Coaching by Chiranjit Kundu](https://mytribe.in/chiranjitkundu_chiru/personal-fitness-coaching) · ₹800-2,500 per session (estimate) · Cult Gym BTM Layout | Best Gym in BTM Layout, Bengaluru - [Personal Fitness Training by Prakash Ramakrishnan](https://mytribe.in/muay_prakash/personal-fitness-training) · ₹800-1,800 per session (estimate) · Richmond Town - [Strength & Conditioning Coaching by Meghana Rabindranath](https://mytribe.in/meg.rabindranath/strength-conditioning-coaching) · ₹900-1,800 per session (estimate) · FitPod - Gym / Fitness Co-Working Space - [Personal Training by Rajib](https://mytribe.in/zin_rajib365/personal-training) · ₹600-1,800 per session (estimate) · HSR Fitness World (AECS Layout) - [Strength & Conditioning by Kushi N](https://mytribe.in/shaolin__tigress/strength-conditioning) · ₹800-2,500 per session (estimate) · Shaolin Wushu Cultural Center - [Strength and Conditioning by Shantha Murthy](https://mytribe.in/shantha_athlete/strength-and-conditioning) · ₹800-2,000 per session (estimate) · ATHLETES REVOLUTION FITNESS CENTER - [Post-Rehab & Corrective Exercise by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/post-rehab-corrective-exercise) · ₹900-2,000 per session (estimate) · Cult HSR 14th Main | Best Fitness Center in HSR 14th Main, Bengaluru (Dance, Boxing, Strength Training, Book a Free Trial) - [Calisthenics Training by Shubham](https://mytribe.in/shubhamm_shinta_dass/calisthenics-training) · ₹800-2,000 per session (estimate) · Bengaluru - [Strength & Conditioning Coaching by Ranit Roy](https://mytribe.in/thisanimal_lifts/strength-and-conditioning-coaching) · ₹800-2,500 per session (estimate) · Delhi ## Book To book Pratham Aswal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20%26%20Conditioning%20by%20Pratham%20Aswal.)