Align & Shine
An 8-week, online (p)rehabilitation movement program designed
for the Queer community and keen allies.
Prehab matters just as much as rehab. When you stay consistent with it, you’ll likely recover faster from top surgery and feel stronger throughout the whole process.
Align & Shine uses a mix of mobility and strength work to help you move better, feel more connected to your body, and support you in becoming your most confident, authentic self.
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 *
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Absolutely! This program was designed for beginners in mind and is coming from a rehab approach making it accessible for all fitness levels.
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There are 4 routines a week.
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Through the Proud mvmt app. Everything is pre recorded.
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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.
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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.
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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.
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45 minutes to 1 hour depending on the day.
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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.
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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.
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Email proudmovementinfo@gmail.com for any additional questions or concerns.
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
Align & Shine 2.0
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8 Week Program
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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!
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From $199 CAD
Posture Reset (25 days)
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25 Day Program.
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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!
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$45 CAD
Heal & Restore
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60 Day Program.
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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.
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From $170 CAD