Align & Shine

An 8-week, online (p)rehabilitation movement course designed
for the Queer community and keen allies.

A shirtless person with short dark hair holding a transgender pride flag behind their head at a rocky beach. The person has tattoos on their right arm and a scar across their chest.

Prehab is just as important as rehab, and will both help you recover from top surgery faster and feel stronger.

Through a dynamic blend of mobility and strengthening exercises, Align & Shine helps you harmonize your body with your true identity, empowering you to shine as the strong, vibrant person you are.

Built by a certified personal trainer (CPT) who’s experienced top surgery firsthand. Inspired by the need for better, safer movement resources for those preparing for or healing from surgery.

Hot Tips

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    Video Demo of Exercises and Mobility training

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    Comprehensive PDF Guide

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    You’ll need: Dumbells set, foam roller and a tennis ball.

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    4 Sessions per week over the 8 weeks

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    Community Portal through the Proud Mvmt App

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    Lifetime access to the program assets

Don’t go into surgery

underprepared


Too many in our community are left to figure things out alone. This movement-based resource is here to take the guesswork and stress out of preparing for top surgery — with exercises designed specifically for your body and your journey.

The main goals of this 8-week program are to:

  • Improve upper body mobility and reduce tightness or discomfort

  • Strengthen muscles affected by years of poor posture

  • Help you feel strong, grounded, and confident before surgery

  • Support a faster, smoother recovery

After just eight weeks, your body will move better, feel stronger, and be more prepared for the healing ahead.


This pre-habilitation approach is designed specifically to prepare your body for top surgery by targeting the areas that need the most support. Unlike a standard strength program, this program combines:

  • Daily mobility work

  • Self-myofascial release techniques

  • Strength-based exercises that address common postural imbalances

By the end of this program, your body won’t just be stronger, it’ll be surgery-ready.

* Frequently Asked Questions *

  • Absolutely! This program was designed for beginners in mind and is coming from a rehab approach making it accessible for all fitness levels.

  • There are 4 routines a week.

  • Through the Proud mvmt app. Everything is pre recorded.

  • Yes you can. It's designed for 8-weeks but you can keep using it leading up to your surgery. The sooner you learn this stuff the better.

  • Yes, this program can be very beneficial. However, since some surgeries are more invasive than others, it’s important to take extra care and proceed with caution. I strongly recommend discussing the program with your doctor before starting.

  • This program is designed for folks who are PRE top surgery and wanting to strengthen weak muscles beforehand, improving posture and overall muscle function. For best results, start this program sooner rather than later, at least 8 weeks before your surgery date.

  • 30 minutes to 1 hour depending on the day.

  •  I always recommend checking with a medical professional before starting this program, especially if you have any existing injuries or health concerns. If you have a shoulder injury or something more serious going on, it’s best to get your doctor’s okay before diving in.

  • Yes — you’ll need dumbbells that feel comfortable lifting overhead. I recommend adjustable dumbbells for versatility.

    A foam roller (either 36" or 18", with 36" being ideal) and a tennis ball are also highly encouraged.

  • Email proudmovementinfo@gmail.com for any additional questions or concerns.

A person with short hair in a hoodie sitting on a yoga mat in a room with wooden floors, plants, and a plain wall.

Top Surgery was, without a doubt, the most radical act of self-love I’ve ever given myself

Something I really struggled with during my top surgery journey was the lack of movement-focused resources — both before and after the procedure.

Through my own healing, education, and professional training, I created this course as the resource I wish I’d had. Check out my full story with the button below.

Meet Your Trainer

Online Programs

Person standing on rocky shoreline holding a transgender pride flag near the water under gray sky.

Align & Shine 2.0

  • 8 Week Program

  • This is an 8-week prehabilitation program designed to be completed before gender-affirming top surgery. This resource offers the tools, motivation, and accountability to help you get strong and feel confident before going under the knife. With strength workouts, mobility routines, and additional tips, Mal is here with you every step of the way.

    Don’t go into top surgery feeling underprepared!

  • From $215 CAD

A person standing on a rocky shoreline dressed in a black sleeveless top, holding a black coat, facing away from the camera, looking towards the cloudy sky and water.

Posture Reset (25 days)

  • 25 Day Program.

  • Through a carefully crafted series of mobility routines, this program will empower you to improve your movement patterns, reduce stiffness and improve your range of motion. You don’t have to live with daily tightness any longer. Join today!

  • $45 CAD

A shirtless person with short dark hair standing on a rocky shoreline near a body of water, looking at the camera with a serious expression, holding a black shirt over their shoulder, wearing a silver necklace and rings.

Heal & Restore

  • 60 Day Program.

  • You do not need to struggle during the post-op journey like so many folks do. Spend 60-days learning mobility exercises to restore your range of motion post top surgery. Say goodbye to the T-rex arms and hello to a whole new confident you! Please do not start this program until you are cleared by your surgeon for all activity . This typically varies anywhere between 4-8 weeks post-op.

  • From $170 CAD