Top Surgery Rebuild
A 12-week, fully guided online exercise rehabilitation program designed specifically to help you recovery from Top Surgery.
Restore your range of motion. Restore your mobility. Regain your strength. Correct your posture.
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Skip the gym, and recover right in the comfort of your home.
Origin Story
On September 23rd, 2019...
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I had top surgery. It was the most liberating experience of my life. It truly saved me.
But... I was given no resources for recovery.
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I experienced, first hand, the lack of support and resources for the trans community. During major transition milestones, like starting testosterone or getting top surgery, we don’t get much help. The only reason I was able to achieve these milestones was because I knew one trans guy at work, who gave me the info.
This is why I created the Top Surgery Rebuild.
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You do not have to struggle with recovery like many have.
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Six weeks after top surgery, my surgeon gave me the clearance to return to normal activities. She said I could start working out and rock climbing again, and do anything I wanted to do.
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I was healed.
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Sure, my wounds may have been healed, but I lacked a lot of strength.
My posture was terrible, and I felt weak and tired.
I was also terrified of losing my nipples (lol).
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It's actually hilarious to think about now, but at the time it was a very real fear.
I was also afraid of stretching too much, too soon, and ripping my scars open and having my guts spill out (yikes).
These were irrational fears, yet they still existed despite my knowledge.
At this point, I didn’t know anyone else who was going through what I was going through.
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Nobody knew about my nipple fears, except the nurse at my surgeon’s office... who received my email full of nip pics and a whole paragraph of concerns. (She actually called me in response to reassure me. She was very sweet).
Besides Nurse Sweet, I had no one else; I had to figure things out myself.
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I used all the skills and knowledge that I had gathered through my years of education and training to regain my strength, recover my range of motion, improve my posture, and overcome my new fears.
I understood how to pick my exercises and how to apply progressive overload, to ensure my success in returning to work, returning to the gym, and fixing my posture.
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I understood the mental model, the mindest, and the reframing I needed to apply to reassure myself.
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I succeeded. Quickly. I achieved all of my goals.
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My method worked. And now, I share it with you.
The Top Surgery Rebuild is a culmination of everything I know is needed after top surgery.
This is the first program of its kind.
A program designed specifically for trans guys to recover from top surgery.
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A program absolutely suitable for beginners, because it starts with the foundations and builds from there.
This program takes you through a series of exercises that will help you restore your range of motion, restore your mobility, regain your strength, and correct your posture.
You will have the strength and confidence to walk around with your chin up and chest out.
WHAT FOLKS ARE SAYING ABOUT THE
TOP SURGERY REBUILD
What's Included
Follow-along Workouts
All you have to do is click play.
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T-Rex Guarantee
Get a 100% refund if you complete the entire program and are not happy with your results. For real. Scroll to the bottom of this page for details :)
Accountability
Includes a printable Schedule, Habit Tracker, and Rep Tracker to ensure your success
Science-based
All exercises and progressions are designed based on the best scientific research available.
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Trans-Made
Designed by a trans man, for the trans community.
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Bonus
Free Scar Care Protocol Guide included!
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Curriculum
Intro.
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Understand the mindset necessary for success.
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Learn about the progressive nature of the program
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Prepare equipment – the good news is, no gym equipment is needed! Everything can be done in the comfort of your own home, using cushions, towels, etc.
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Duration: self-paced
Phase 1.
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Mobility Level 1 and 2
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Establish your baseline
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Ease into movement
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Develop body awareness
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Duration: 4 weeks
Phase 2.
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Mobility Level 3
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Strength Level 1 & 2
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Continue increasing range of motion
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Introduction to strength development
Duration: 4 weeks
Phase 3.
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Mobility Level 4
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Strength Level 3 & 4
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Advanced mobility progressions
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Posture-specific strengthening
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Compound movements
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Duration: 4 weeks
Science of Posture
Your mind and body are connected.
They are deeply intertwined, and influence each other in significant ways.
Force a smile, your mood will actually improve.
If you change your perception of something, your actions will follow suit, and your life will change.
And these changes will have literally started in your own head.
Your thoughts affect your actions.
Your actions affect your thoughts.
Posture is no different.
Having good posture isn’t just about reducing pain, and being strong.
Good posture creates confidence.
When you stand up nice and tall, with your chest out, your chin up, two things happen:
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1. You feel better about yourself. You feel confident. You feel ready to conquer.
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2. Others see you as a confident, competent, and capable person.
Don’t believe me? Here’s an exercise:
Every time you walk through a doorway, make sure your chest is out, posture is good, and your chin is pointing slightly upwards.
Do this for a whole day, and watch the magic happen.
It doesn’t matter if you’re 5 feet tall.
If you’re 5 feet with fantastic posture,
and you stand next to a 6ft guy slouching with his shoulders rounded,
I promise you, you look better.
In fact, posture matters even more when you’re shorter.
Every short guy knows that being short poses a disadvantage.
I’m 5'4 by the way, so I know the feels😅
People take you less seriously, you’re getting swiped left on Tinder, and your clothes don’t fit the way they should.
Posture fixes this.
Maybe not the clothes part. You’ll need a tailor for that one. I know a good one if you live in Vancouver 😉
The science of posture, and body language in general, is real.
Body language makes up over 50% of communication.
Studies have shown that individuals with good posture are often perceived as more confident and competent by others.
This perception can influence everything! Your social interactions, your relationships, and even your job interviews.
So, if you’re looking to feel good in your body, to feel good about yourself, and to radiate positivity, competence, and confidence, start with improving your posture.
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Is this program suitable for me?This program is for folks who have gotten top surgery within the last 3 months. You should start the program as soon as you receive clearance from your surgeon to return to normal activities. Medical clearance is usually given 6 weeks after top surgery. For best results, start the program no more than 4 weeks after given medical clearance. Waiting too long can prolong your recovery.
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I don't have much exercise experience. Is this program okay for beginners?Previous exercise experience is not required for this program; it was designed with beginners in mind. This program will start from the foundations, and progress accordingly.
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How do I follow the program?You will be doing a series of video-guided exercises each day of the program. The program is organized in such a way that all you have to do is play the video, and follow along.
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Do I have to work out every day?No. There will be either one or two rest days per week, depending on which Phase of the program you are in.
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How long are the workouts?Each workout is between 20-25 minutes long.
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Do I need gym equipment?No. Everything you need for this program can be found in your own home. You do not need access to a gym. You need a towel, a pillow, a doorway, a bed, and a chair.
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Why is the program 12 weeks?This is a science-based program. It is designed to optimize progress. Since top surgery is a traumatic event for your body, it's important that you ease into activities at a safe pace. In the 12-week program, there are 3 phases. The phases start off easy, and progressively get more difficult. This is to ensure that you keep getting stronger.
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Can I follow this program if I haven't gotten top surgery?I advise that you do not follow this program if you haven't gotten top surgery. It is designed specifically to recover post-op. It is for folks to get their range of motion and mobility back after top surgery.
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Do I need to get a doctor's clearance before following this program?Since this exercise program is designed to be followed specifically after top surgery, you should get your doctor or surgeon's clearance before exercising.
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Is the program fee refundable?Yes! If you are not satisfied with your results, you may be eligible for a refund. To be eligible, you must have completed the program in its entirety, without missing a day. Please email noah@noahxyang.com with subject line "T-Rex Guarantee Refund" for a refund request.