Downloadable PDF program · by Dr. Ryan DeBell, MS, DC
Shoulder Strength and Performance Program
Are you looking to safely and intelligently build stronger shoulders?
This program was designed for you.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap an exercise name to watch its video demo.
12 weeks
3 workouts a week, 36 in all
About 45
minutes per workout, on average
41 pages, downloadable, for any device
Video
tutorial and demo for 93 exercises
The program is a PDF. Here is its cover.
A note from Ryan
Keeping our bodies healthy and moving well is a lifelong project.
This program was written to help you build your shoulder strength for more power and performance, all while keeping the joint healthy. Shoulder training can be tricky and seem complicated. This program aims to simplify the process in a safe and effective way.
These are the two main ingredients you need when working with your body:
A plan
Consistent execution of that plan
If you actually want to make changes, you need a simple plan that you can consistently do. This program is a well-designed plan for anyone who wants to improve their upper body strength with longevity of your body as a primary goal.
When building strength and muscle mass, inherently you can become stiff and lose mobility. This program incorporates mobility work and tissue work on Day 3 to keep your range of motion while building the other physical characteristics.
Ryan DeBell, MS, DC
Who it's for
Who this program was designed for
I designed this program for those who want guidance improving their shoulder strength, with a focus on longevity of your body.
If you like learning about your body and figuring out better ways to keep it moving, trying new exercises, then I think you will get a lot out of using this program.
Guidance for stronger shoulders
You want guidance improving your shoulder strength, with a focus on longevity of your body.
A well-designed plan
You want a simple plan you can consistently do, that shows which exercises to do and how.
You like trying new exercises
You like learning about your body and figuring out better ways to keep it moving.
Good to know
This self-help program is not designed to diagnose or treat injuries. Never train into pain: if an exercise hurts, do not push through it.
We do not recommend this program if you have no experience weight training.
What you'll gain
A plan to build stronger shoulders, and keep them healthy
1
Build shoulder strength
A program written to build your shoulder strength for more power and performance, all while keeping the joint healthy.
2
Grow your shoulder muscles
Pressing and pulling in every plane, in three 4-week phases that change the exercises and the reps.
3
Increase overhead stability
Bottoms up presses, overhead holds, wall walks and overhead banded marches are programmed in alongside your presses and pulls.
4
Maintain and improve shoulder mobility
Day 3 has mobility work and tissue work to keep your range of motion while you build strength and muscle.
5
Train external rotation
Side Lying DB External Rotation, Seated and Standing Cuban Rotation, and External Rotation Iso at three positions are built into the 12 weeks.
6
Know exactly what to do each day
Each session is broken down to show you which exercises to do, how many reps or for how long, and there are linked videos to help you do the movements correctly.
Inside the PDF
Here is an inside look
One PDF file, 41 pages. This is what is in it.
1
Introduction and how to use the PDF
The introduction, the three rules of the program, how to read a workout, the abbreviations, three ways to use the PDF, and how to choose your weights.
PDF pages 3-9
2
Video Library
All 93 exercises in one list, each with a Video Tutorial link and a Video Demo link. 23 for Day 1, 23 for Day 2, 47 for Day 3.
PDF pages 10-12
3
Phase 1: Weeks 1-4
Three workouts a week. Each workout has a checkbox and a Training Notes box.
PDF pages 13-21
4
Phase 2: Weeks 5-8
New exercises and new rep targets.
PDF pages 22-30
5
Phase 3: Weeks 9-12
New exercises and new rep targets again.
PDF pages 31-39
6
What's next, and the medical disclaimer
A note for when you finish, and the safety notes.
PDF pages 40-41
A real page of the PDF: the video library.
How a workout works
Every workout shows you what to do, and links to the video
Each workout is broken down to show you exactly which exercises to do, how many reps or for how long, and how long to rest.
Each exercise name is linked to a video demonstration. Simply tap the name of the exercise to be taken to the video.
You do not need to work out what weight to use. There are no weight prescriptions: you pick a weight that gives you a good challenge for the reps, write it down, and adjust it next time.
This is a real page of the PDF: Week 1.
Three kinds of day
Push, pull, and keep your shoulders healthy
Day 1: Push emphasis
Pressing in various planes.
Day 2: Pull emphasis
Pulling in various planes.
Day 3: Accessories
Accessories and tissue recovery to keep your shoulders healthy and mobile while building power and strength.
The week the PDF recommends: 3 training days and 4 rest days. If you need extra rest, take it.
1
Day 1
2
Rest
3
Day 2
4
Rest
5
Day 3
6
Rest
7
Rest
Check it off
Every one of the 36 workouts has a checkbox. Tap it to mark your progress.
Write your notes
Every workout has a Training Notes box you can type in, or write in if you print the PDF.
Tap to watch
Tap an exercise name for its video demo. The video library also has a Video Tutorial for 93 exercises.
Can I see a sample? Absolutely!
Watch a sample from all three days
These are the same video demos and tutorials that are linked in the PDF. 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 using the free Adobe Acrobat Reader app on iPhone and Android to manage your program.
- On your phone (preferred). The best way to record your workouts and edit your notes: check off each workout, type your training notes, and tap an exercise name for its video demo
- On a laptop or desktop. Use any PDF reader; Adobe Acrobat is recommended
- Printed. Print it and use it as a hard copy with handwritten notes
What you'll need
A gym setup is recommended, but not necessary. You'll need access to:
- A variety of dumbbells
- A variety of kettlebells
- A barbell with plates
- A variety of exercise bands
- A pull up bar
- A weight bench
- A dowel rod or similar
- Rings
- A medicine ball
- A foam roller
- A landmine setup
Every exercise has a video that shows how.
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. Shoulder Strength and Performance is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer, or print it. In the PDF you tap an exercise name to watch a video demo, and a video library lists a video tutorial and a video demo for 93 exercises.
What is in the PDF?
The PDF is 41 pages. It has an introduction, the rules of the program and how to read it, a video library of 93 exercises (each with a Video Tutorial and a Video Demo), and 12 weeks of workouts in three 4-week phases. Every workout has a checkbox and a Training Notes box.
Can I see a sample?
Absolutely! Press play on any of the sample clips 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. You can use the PDF on a computer, tablet or phone, or print it. For the best use, we recommend the free Adobe Acrobat Reader app on your phone: it lets you check off workouts and type your training notes.
How long are the workouts, and how often do I do them?
There are 3 workouts a week for 12 weeks, 36 in all. A workout takes about 45 minutes on average. Each week has three training days and four rest days. We recommend Day 1, rest, Day 2, rest, Day 3, rest, rest. If you need extra rest, take it.
What equipment do I need?
A gym setup is recommended, but not necessary. You'll need access to a variety of dumbbells, a variety of kettlebells, a barbell with plates, a variety of exercise bands, a pull up bar, a weight bench and a dowel rod or similar. Some exercises also use rings, a medicine ball, a foam roller and a landmine setup.
What weight should I use?
There are no weight prescriptions in this program. Each person needs a different load, based on their experience lifting, movement competency and muscular endurance. Use a weight that provides sufficient challenge based on the reps of a given exercise, record your weights, and adjust them if needed for your next workout.
Is this a full training program?
This is an upper body specific program. It can be used by itself, but it does not include lower body training. It's 3 days of upper body training that can be added to your normal workout routine or replace your upper body training days.
How is this different from the Shoulder Mobility Program?
As the name suggests, our Shoulder Mobility Program is primarily focused on improving your shoulder range of motion by utilizing stretches, foam rolling techniques, range of motion exercises, and select strengthening exercises. It has 4 days per week of 10-15 minutes each. Shoulder Strength and Performance is focused around strength training: the workouts are longer and use strength and muscle building exercises. The two programs aren't comparable and one does not replace the other.
Will it help with an injury?
This self-help program is not designed to diagnose or treat injuries. Never train into pain: if you are having pain with an exercise, do not push through it, and get it examined by a medical professional. Injuries and medical conditions should be evaluated and treated by your doctor.
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.
Shoulder Strength and Performance Program
The best time to start is today. The sooner you get started, the sooner you will make progress. Start today.
- A downloadable PDF program (41 pages) for your phone, tablet or computer
- 12 weeks, 3 workouts a week, each with a checkbox and a notes box
- A video tutorial and a video demo for all 93 exercises
- It's yours to keep. 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].