Mastectomy Recovery Program
As a fitness instructor and personal trainer, I was chomping at the bit to get back to my "new normal" after my double mastectomy. Using myself as a guinea pig, I've designed this workout program in the hopes of empowering other breast cancer warriors to build strength and stamina post surgery. The workouts can be done with absolutely NO weight and minimal equipment, but you may consider the following:
This program utilizes the progressive overload concept, where the daily workouts "progressively" get more difficult each week. However, this is YOUR journey. Listen to your body. If increasing the difficulty each week doesn't work for you. No sweat!
YOU DO YOU!
Love and light,
Ev
*This program is intended for patients 3 to 5 weeks post mastectomy. Be sure to consult with your physician before participating in any workout program and obtain his or her permission.
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Monday: Bodyweight Quads
What You Will Need:
-
- You!
- Something to elevate your heels if you have it (i.e. weight plate, squat wedge).
- 15-20 Minutes (+ time for cardio if applicable).
Circuit #1-
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- Heels Elevated Narrow Squat
- Side Lunges (Right)
- Side Lunges (Left)
Circuit #2-
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- Front to Back Lunges (Right)
- Front to Back Lunges (Left)
- Slow Knee Drivers (Right)
- Slow Knee Drivers (Left)
Week 1: 3 Sets of 10
Week 2: 4 Sets of 12
Week 3: 5 Sets of 15, 12, 8, 8, 15
Week 4: 4 Sets of 20, 15, 15, 8
Cardio Option: End with 15-20 minute brisk walk. Increase time each week depending on how you feel.
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Tuesday: Bodyweight Glutes and Standing Core
What You Will Need:
-
- You!
- Something to step up onto.
- 15-20 Minutes (+ time for cardio if applicable).
Circuit #1-
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- Hip Width Squat with Front Raise
- Sumo Squat
- Knee Raises
Circuit #2-
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- Single Leg Step Ups (Right)
- Single Leg Step Ups (Left)
- Glute Bridges
- Oblique Bend (Right)
- Oblique Bend (Left)
Week 1: 3 Sets of 10
Week 2: 4 Sets of 12
Week 3: 5 Sets of 15, 12, 8, 8, 15
Week 4: 4 Sets of 20, 15, 15, 8
Cardio Option: End with 15-20 minute brisk walk. Increase time each week depending on how you feel.
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Wednesday: Active Recovery Day
Stretches
- Shoulder Rolls (Forward and Backward)
- Shoulder Wings
- Chest Fly
- Side Arm Wall Walk
- Behind the Back Wrist Holds (30 sec per wrist)
Optional Low Impact Cardio: 30 minutes of your choice. Nature Hike, Stationary Bike, Stair Climber, Treadmill, etc!
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Thursday: Bodyweight Quads
What You Will Need:
-
- You!
- Chair
- 20-30 Minutes (+ time for cardio if applicable).
Circuit #1-
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- Three Way Lunges (Right)
- Three Way Lunges (Left)
- Standing Trunk Twist with Charlie's Angel Arms
- Narrow Squat Pulses (30 Sec)
Circuit #2-
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- Bulgarian Split Squat with Back Leg on Chair (Right)
- Bulgarian Split Squat with Back Leg on Chair (Left)
- Single Leg Squat to Chair (Right)
- Single Leg Squat to Chair (Left)
Week 1: 3 Sets of 8
Week 2: 4 Sets of 10
Week 3: 4 Sets of 12 10, 8, 12
Week 4: 5 Sets of 12
Cardio Option: End with 15-20 minute brisk walk. Increase time each week depending on how you feel.
Friday: Glutes and Core
What You Will Need:
-
- You!
- 20-30 Minutes (+ time for cardio if applicable).
Circuit #1-(1 Minute Each)
-
- Slow Side Shuffle with Band (3 Right and 3 Left)
- Banded Glute Bridge with Clam Shell
- Lying Alt Leg Raise
Circuit #2-
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- Standing Glute Kickbacks with Band - 30 Seconds (Right)
- Standing Glute Kickbacks with Band - 30 Seconds (Left)
- Stationary Frankenstein Walks - 1 Minute
- Low Monster Walks - 1 Minute
Week 1: 3 Sets
Week 2: 4 Sets
Week 3: 4 Sets/Add 30 Seconds
Week 4: 5 Sets
Cardio Option: End with 15-20 minute brisk walk. Increase time each week depending on how you feel.
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Saturday and Sunday: Sunshine and Nature! Enjoy!
