Post-Op Recovery 12 · Free 12 week plan

Get back to training after surgery, without setting yourself back

A calm, 12 week programme that takes you from your first gentle breathing work to lifting again. Every exercise has a video. Built from NHS physiotherapy guidance.

Weeks 4 to 12 Gym or home A video for every move

Get Post-Op Recovery 12

Pop your details in and the programme is yours straight away.

✓

Your programme is ready

I've saved you a copy below. It's yours to keep.

Download the programme (PDF)

Where to start. Read the first two pages before you begin, then start with the daily set. Five minutes, twice a day. That daily set does more than any gym session in here.

What's inside

A proper plan, not a random list of exercises

The daily 5 minute set

The breathing and deep core work that sits at the centre of the whole recovery. Twice a day, every day.

Three clear phases

Recover, Rebuild, Return. Weeks 4 to 12, each with one job, so you always know what you're meant to be doing.

A video for every exercise

Scan the QR code next to any move and watch how it's done. No guessing, no bad form.

Coach's notes on every session

Plain English cues so you know what "too much" feels like and when to stop.

Built on NHS guidance

Structured around the NHS abdominal surgery physiotherapy leaflet, with the source linked inside.

Gym or home

Sessions work with a bit of kit or none. Supported options for everything while you're rebuilding.

The shape of it

From breathing to lifting, one step at a time

Weeks 4 to 8

1 · Recover

Breathing, gentle range and switching the deep muscles back on. Nothing loaded.

Weeks 8 to 10

2 · Rebuild

First light weights for the upper body. Legs stay bodyweight. Stamina starts coming back.

Weeks 10 to 12

3 · Return

First real core work and first weight through the legs. Small steps, one change at a time.

This is for you if

You've had abdominal or keyhole surgery and been cleared to start gentle movement.
You want a calm, structured way back rather than winging it or doing too much too soon.
You're happy to run anything new past your own surgical team first.

It's not for you if

You're still in the early days and haven't been cleared to exercise yet.
You want a hard, fast programme. This one is deliberately slow, and that's the point.
You'd rather not read the safety notes. They matter here more than the exercises.

One honest note before you download

I built this for one client I coach one to one, in person, through her recovery. It is not personal medical advice and it is not a plan I can recommend to you, because I haven't assessed you. Treat it as a well built example to read, research and take to your own surgical team and physio. I take no responsibility for how it is used. You use it at your own risk. The full detail sits on the first pages of the programme.