# @bodyenroute on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQ92Ab4kTQz
- **Gondola URL:** https://gondola.cc/posts/59935657-bodyenroute-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/180db5bdd0.jpg
- **Posted:** 2025-11-12T18:31:07.000+00:00
- **Account Owner:** Joslynn Peterson | Strength Coach•Run•Climb•Pre/Post Mastectomy (@bodyenroute) — https://gondola.cc/bodyenroute

## Caption

Week 3 on my Post-Surgery Fitness Journey!

It feels so good to be moving again! As an Exercise Cancer Specialist and Strength & Conditioning Coach, I know the importance of listening to your body, especially after surgery. Before surgery, I was lifting 3-4 days a week, so while easing back in isn’t completely foreign, I am taking it slow and focusing on movement quality and healing over intensity.

Here’s a look at my week three routine:
 * Chest Stretch (Warm-up)
 * Wall Walks
 * Band T’s (Resistance Band)
 * Band A’s (Resistance Band)
 * External Rotation (Resistance Band)
 * Tricep Extension (Cable Machine)
 * Bicep Curls (Dumbbells)

My Workout Protocol:
For today’s session, I focused on a very low intensity and high-rest protocol:
 * Sets & Reps: I did either 2 sets of 12 reps for each exercise, OR I performed the movement for 20-30 seconds with lots of rest in between.
 * Intensity: My Rate of Perceived Exertion (RPE) was kept at a 3 or lower—the goal is to feel the muscle work, not to push or strain!

⚠️ A quick but important reminder:
Always get clearance from your medical team before performing any exercises, especially post-op! My journey and exercises are specific to my experience and recovery plan. Listen to your body!

#postop #recovery #cancersurvivor #strengthandconditioning #fitnessjourney #exercise #weekthree #listenyourbody

## Stats

- **Views:** 2,532
- **Likes:** 117
- **Shares:** 0
- **Comments:** 14

## Tags

weekthree, strengthandconditioning, exercise, recovery, postop, cancersurvivor, listenyourbody, fitnessjourney

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