: Dedicated work for core stability and shoulder health. Cool Down : Static stretching and breathing to aid recovery. Benefits of Following an SM Expansion Program

: Exercises use bodyweight and gravity, which naturally adapt to your specific limb length and muscle insertion points.

: Over 70 unique workouts and 50+ tutorials covering calisthenics, yoga, and rings.

Based on their established Home Calisthenics Program Guide , a typical expansion or home routine follows a structured format:

: Access to form checks and coaching guidance via their dedicated app.

: Training for "skill-intensive" movements like the planche , front lever, or handstands.

: Focused on increasing blood flow and joint mobility to prevent injury.

: Programs typically feature multiple levels for each exercise, allowing users to adjust intensity as they get stronger.