Fish Longer. Cast More.: 6-Week Shoulder & Back Mobility Program for Fly Anglers (Fillable + Printable PDF)

Fish Longer. Cast More. is a 6-week shoulder, upper back, and trunk program built for fly anglers, trout and salmon anglers, steelheaders, and river guides. It trains the muscles you use for long days of casting and wading: the shoulder blade stabilizers, the back of the rotator cuff, the mid-back, the anti-rotation core, and the grip and forearm.

How it works

• Weeks 1-2, Mobility & Core Bracing: lat and mid-back mobility, bird-dogs, and half-kneeling Pallof holds
• Weeks 3-4, Shoulder Stability: Y-T-W raises, serratus wall slides, side-lying external rotation, and single-leg RDL with reach
• Weeks 5-6, Endurance & Grip: slow wrist extensions, band pull-aparts, split-stance rows, and bear crawl shoulder taps
• 4 sessions a week, 15-20 minutes
• 3 screens on Day 1, retested at the end of Weeks 2, 4, and 6

What's inside (23 pages, fillable PDF plus a printer-friendly version)

• 3 baseline movement screens with a fillable retest log
• 12 angler-specific exercises with prescription, why it matters, setup and cues, and what to avoid
• 5-minute Pre-Wade Tailgate Mobilizer to do at the truck before you step in
• 5-minute Post-Wade Cool-Down for after the day on the water
• How casting and wading load your body, explained in plain language
• 6 fillable weekly logs with per-exercise check-offs, effort, and river-bank routine check-offs
• Final results page and an in-season keep-it plan
• Demo video links for all 12 exercises and 3 screens

Equipment: a light resistance loop band, a light open band with a door anchor, a lacrosse or tennis ball, a light dumbbell or water jug (3-8 lb), a floor mat, a wall, and a rolled towel.

Who it's for: fly anglers, trout, salmon, and steelhead anglers, river guides, wading outdoorsmen, and anglers who want stronger, more mobile shoulders and a steadier trunk for fishing season.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.