The Rebuild Program
A step-by-step post top surgery movement guide.
I hear the same questions all the time:
"When can I get back to my workouts after top surgery?"
"When can I return to the gym?"
A surgeon giving a general timeline of four to six weeks doesn't really provide the practical guidance people are looking for. When that timeline arrives, many patients are left wondering what they should actually be doing and whether they're ready to return to activity.
This uncertainty can cause people to lose confidence in their recovery process or on the other hand, encourage them to jump back into activity too quickly before their body is ready.
That's where this program comes in.
Hot Tips
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12-Weeks
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Video Demos
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Community Portal through the Proud Mvmt App
A Clear Post-Op Guide
The Rebuild Program is designed to give you a clear, step-by-step roadmap through recovery. You'll learn how to safely progress your movement, support healing, and gradually rebuild strength and confidence week-to-week.
The most exciting part is that you can start this program as soon as you're out of the operating room. Unlike my other post-op program Heal & restore 2.0 which doesn't begin until around 5–6 weeks post-op, this program is designed to support you right from the start. It provides helpful tools, education, and guidance you can use throughout every stage of your recovery journey.
Inside the program you'll find:
Scar care education
Early mobility exercises (until cleared to start Heal & Restore 2.0)
Breathing techniques
A gradual introduction to strength training
Education to help you better understand the recovery process
I'm incredibly excited to share this with you. This program is the result of three years of working within the top surgery community combined with my own personal recovery experience. I know how challenging this period can be and I wanted to create the resource I wish I had when I was recovering.
My hope is that this program helps reduce the stress and uncertainty that so many people experience after surgery while giving you the confidence to take an active role in your recovery.
Equipment & Gym Access
Access to a gym is strongly recommended beginning at Week 9 of the program.
I also recommend having access to a set of light dumbbells or soup cans starting around Week 5 as we begin introducing more strength-focused movements.
* Frequently Asked Questions *
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This is primarily a strength program, with helpful post-op tools and some early mobility work woven in along the way.
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If you have an existing injury, I strongly recommend consulting your doctor before starting this program to ensure it’s safe for you.
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One light long resistance band, a tennis ball and a set of dumbbells. And access to a gym is highly recommended at Week 9 but is not absolutely necessary.
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Yes, you can do this program as a beginner but the last 4-weeks may feel a bit challenging.
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
Top Surgery 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
The Rebuild Program
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!2-Weeks.
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The Rebuild Program is designed to give you a clear, step-by-step roadmap through recovery. You'll learn how to safely progress your movement, support healing, and gradually rebuild strength and confidence week-to-week.
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$100 CAD
Heal & Restore 2.0
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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