Downloadable PDF program · by Dr. Ryan DeBell, MS, DC
Daily Dose of Movement
Want to add more movement into your daily life?
This program is 10-15 minutes of daily movement, stretching, and self-care for 90 days. Use and re-use this program over and over.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap the video link next to any exercise to watch a demo.
90
daily sessions
10-15 min
per session
downloadable, for any device
Video
demo links for every exercise
The program is a PDF. Here is its cover, and the PDF open on a tablet.
A note from Ryan
Life can get busy. We forget things. We neglect our bodies.
We get stuck in the same workout routines (or not routines) for years and we don't take care of all the parts of our bodies.
Life gets busy
We forget things
We neglect our bodies
We get stuck in the same routines
Daily Dose of Movement is literally that – a daily dose of movement to make sure you are covering all your bases.
This program is designed to be done daily, for 10-15 minutes as part of your daily routine. It's 90 sessions and can be used over and over again.
Keeping our bodies healthy and moving well is a lifelong project.
Ryan DeBell, MS, DC
Who it's for
Who this program was designed for
I designed this program for those who want to add a little more movement into their lives.
If you like learning about your body and figuring out better ways to keep it moving, and you want to have an extra dose of movement, this program would be a good fit for you.
No matter how old you are or what your current movement practice is, this program will help you remain fit and functional for the rest of your life.
Any age, any routine
It works whatever your age and whatever your current movement practice is.
At home, at the office or at the gym
All you need is a few pieces of basic equipment.
Just 10-15 minutes
One session a day, as part of your daily routine.
Good to know
This self-help program is not designed to diagnose or treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor.
What you'll gain
Take out the guesswork
Systematically work on your mobility and movement from head to toe.
1
Head-to-toe coverage
The program works systematically through the body, adding volume and complexity as time goes on.
2
A different session every day
Each day is different, and all it takes is 10-15 minutes.
3
Exactly what to do
Each session shows you which drills to do, and how many reps or for how long.
4
Video demos and tutorials
Every exercise in the PDF has a video demo and a video tutorial linked next to it, so you know exactly how to perform it.
5
Written coaching notes
Step by step written instructions for every movement, in the coaching notes at the back of the PDF, so you know you're doing it correctly.
6
Yours to use again
Use and re-use this program over and over. After all 90 sessions, you can start again from the beginning.
Inside the PDF
Daily sessions show you what to work on and how
Each session in the program is broken down to show you exactly which drills to do, how many reps or for how long, and has linked videos to help you do the movements correctly.
This is a real page of the PDF: Session 1. Tap Demo for a short video of the exercise, or Tutorial for a longer one.
Every session has three parts
Part A
Foam rolling and tissue work
Part B
Passive and active stretching
Part C
Loaded range of motion work
All of it is in one PDF: 179 pages with 90 daily sessions, 6 bonus sessions, and written coaching notes for every exercise.
Can I see a sample? Absolutely!
Watch a sample from the first four days
These are the same video demos and tutorials that are linked in the PDF. Every exercise has a short Demo and a longer Tutorial. Press play on any of these.
Delivered as a PDF
A PDF you can use anywhere
We deliver this program to you via PDF to make it easy to access and use on any device.
We recommend the free Adobe Acrobat app on iPhone and Android to manage your program.
- On your phone. The preferred way: mark your progress, take training notes, and tap the demo and tutorial videos
- On a laptop or desktop. Use any PDF reader; Adobe Acrobat is recommended
- Printed. Print it and write your notes by hand
The PDF open on a phone.
Who made the program
Dr. Ryan DeBell, MS, DC
Ryan DeBell is the founder of Movement Fix. He has a Master's degree in Sport & Exercise Science and a Doctorate in chiropractic from the University of Western States.
He designed Movement Fix to be a place where you can learn to become a master of your body, and he has taught thousands of trainers, coaches, clinicians and athletes at his live workshops.
FAQ
Frequently asked questions
Is this an online course?
No. Daily Dose of Movement is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer. Next to every exercise in the PDF there is a link to a short video demo and a longer video tutorial, so you can see how to do it.
What is in the PDF?
The PDF is 179 pages. It has a welcome from Ryan, four rules for the program, how to read and use it, 90 daily sessions plus 6 bonus sessions, and written coaching notes for every exercise.
Can I see a sample?
Absolutely! Press play on any of the sample video demos above. They are the same videos that are linked in the PDF.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. The program is a PDF with a video demonstration and tutorial for every exercise. You can use it on a computer, tablet or phone.
How long are the sessions?
Each session is 10-15 minutes, and there are 90 of them, plus 6 bonus sessions at the end. The program is designed to be done daily, and if you are sore you can take an extra rest day. When you finish, you can start again from the beginning.
What equipment do I need?
Can I do it at home, at the office or at the gym?
Yes. Follow this program at home, the office, or gym. All you need is a few pieces of basic equipment.
Will it help with an injury?
This self-help program is not designed to diagnose or treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor, and you should never exercise into pain.
What happens if I need help?
We're here for you! You can reach out to us via email at [email protected] with any questions and we'll make sure you're taken care of.
Do you offer refunds?
If you request a refund within 30 days of your purchase, you are eligible for a full refund. If you'd like, you can read our refund policy and see our refund process here.
Daily Dose of Movement
The best time to start is today. The sooner you get started, the sooner you will make progress. Start today.
- A downloadable PDF program (179 pages) for your phone, tablet or computer
- 90 sessions of 10-15 minutes, plus 6 bonus sessions, to use and re-use
- A video demo and tutorial link for every exercise
- Lifetime access. Download it any time from your account
$49.00
One-time payment · Digital download: PDF
30-Day Satisfaction Guarantee
If you request a refund within 30 days of your purchase, you are eligible for a full refund. How it works
Questions before you buy? Email [email protected].