Pectus Warriors Post-Limitations Trial

If you are 4 months post-op (with your doctor’s clearance) or not having surgery, start here. Be sure to watch each video before beginning the program.

Post-Limitations Overview

Choose Your Training Plan

Pick one of the three training plans below based on your level of experience with weight lifting and your access to gym equipment.

4-Days per week Training Program

Experienced in the gym and ready to push yourself? This is the program for you.

3-Days per week Training Program

Are you relatively new to exercise and weight lifting? This is the program for you.

3-Days per week Training Program

No gym access and/or a total beginner with exercise? This is the program for you.


• Congrats on making it through the first three months of recovery! Now we can get back to the fun stuff. Every exercise is linked to a video in the pdf. Click to watch.

• Begin each workout with the proper Post-op Warmup listed in the Post-op Mobility Section.

• Finish each workout with the proper Post-op Cooldown listed in the Post-op Mobility Section.

• If the body weight reps are too easy, feel free to increase them until the exercise becomes more of a challenge. But don’t overdo it in the first couple weeks.

• If anything hurts your chest, stop doing it. Take note of the exercise and try it again in a week or two. Part of this process is examining your “edges” of comfort.

• If an exercise is Highlighted Yellow then that exercise has a greater potential to cause discomfort. Move into these slowly and carefully.

• Each day you will see “Categories” of exercises in the first column and 1-4 exercises in the second column.

• Each workout will consist of 1 exercise per category, so if a workout has 7 categories, you will perform 7 total exercises.

• You must pick 1 exercise per category to use and it is recommended to follow that same exercise for at least 4 weeks at a time. The bottom exercise is generally easiest.

• Get some movement in each day by performing the daily activities listed in the table below

Post-Limitations Nutrition


Provide all of the necessary nutrients required to fuel the body for physical activity and daily life. Focuses will include protein intake, hydration, and forming good eating habits

Action Plan:

• We will transition back to using the same calorie and macronutrient structure as we did in the Pre-op phase of the program (Calories at 15/lb, Fats at 30% calories, Carbs at 40% calories, Protein at 30% calories).

• We will focus on eating high quality protein, complex carbs, healthy fats, and fruits & vegetables. The times that you eat and the number of meals you eat are up to you.

• The estimated amount of fats, carbs, and proteins you should consume in a day are listed in the chart and can be calculated exactly using the calculator in the excel sheet. Ideally try to consume +/-10g of each of the targets. ***Note: These can vary drastically from person to person. This is only a starting guideline.***

Hydration is a major factor. Aim to consume at least 1/2 of your body weight in ounces per day (e.g. a 200lb person needs at least 100oz of water per day).

• Consider taking in more liquid calories if you are struggling to hit your targets. Blended smoothies containing ice, protein powder, nut butters, fruits, and milk (of any type) are a very simple way to fit more calories and protein into your day. You can add in whatever you like!


• 6-8 ice cubes
• 2 Scoops of protein powder (2g fat, 6g carbs, 48g protein depending on powder)
• 2 tbsp peanut butter (16g fat, 4g carbs, 8g protein)
• 1 banana (0g fat, 24g carbs, 1g protein)
• 8oz 2% milk – you can use any type of milk – (5g fat, 12g carbs, 8g protein)
TOTAL Macros: 21g fat, 46g carbs, 65g protein = 673 Calories

• Try to stick to a consistent eating schedule. It can be quite easy to miss a meal if you are not feeling hungry, however doing this too frequently will lead to greater muscle loss.

Nutrient Calculator (geared for muscle growth and weight gain):

Pre-op Mobility, Warm-up, Cooldown

Directions: Perform the warm-up before your workouts and perform the cooldown after your workouts. Use the stretches referenced in these videos for your “Daily Activities” work as well.


Mindfulness Meditation Practice

Mindfulness is something you want to begin cultivating daily. Being able to sit with yourself, feeling your body, and watching your thoughts, is something that takes a fair bit of practice. The time you invest in this practice pays itself off in the form of faster recovery, improved pain tolerance, and lower stress. Research has shown that patients who meditate improve in each of these areas more than patients who do not meditate. By taking this practice seriously, you will be actively working to speed up the recovery process and become much more mindful of the world around you. We will be using practices derived from Jon Kabat-Zinn’s book: Full Catastrophe Living (a great read if you wish to pursue a deeper understanding of mindfulness).

The brief instructions contained here are laid out in a simple manner, in order to help you build up meditation time over the coming weeks and months.

Weeks 1-4:

We begin with a body-scan meditation. This will allow you to tune into the feeling and aliveness of each bodypart. The more in-tune you are with your body, the more appropriately you will be able to respond to any pain or discomfort you encounter.


Download the stats page below so that you can keep track of these metrics each week. This will be very important for knowing how to adapt your plan overtime.


The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advise. This program is presented for information purposes, to increase the knowledge of individuals dealing with Pectus Excavatum. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor or dietitian for further information.

This Program may not be reproduced, transmitted, or recorded in any form without permission from the author. 

Copyright 2021 HypertroFit LLC & Kyle Blandford

All Rights Reserved