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Move with Purpose: Parkinson’s Mobility & Strength Protocol

This structured, progressive workout system is designed to support individuals living with Parkinson’s disease — including those with young-onset or early to mid-stage progression. It focuses on restoring mobility, maintaining strength, improving balance, and enhancing gait control through evidence-backed movement strategies.

By combining functional exercise with neuromuscular training, each workout targets the real-world challenges faced by individuals with Parkinson’s, while promoting confidence, independence, and quality of life.

What This Planner Includes:

3 levels of difficulty: Beginner, Intermediate, and Advanced — each with 6 structured workouts

Exercises that improve balance, gait mechanics, coordination, strength, and posture

Breath control, cognitive integration, and reaction drills to support mind-body connection

Based on clinical strategies from LSVT BIG®, PWR!Moves®, Davis Phinney Foundation, and more

Designed for home use or physical therapy support, with both seated and standing options

Parkinson’s Mobility & Strength Protocol

Parkinson’s Mobility & Strength Protocol

Beginner Level

Workout 1: Balance & Core Control
  • March in Place with Arm Swings – 3 sets x 30 sec
  • Chair Sit-to-Stand with Reach – 3 sets x 8 reps
  • Wall Push-Up – 3 sets x 10 reps
  • Heel-to-Toe Walk – 3 sets x 10 steps each
  • Standing Arm Swings (Cross-Body) – 2 sets x 20 sec
  • Ankle Rolls + Toe Points – 2 sets x 10 each
Workout 2: Posture & Push-Pull Strength
  • Seated or Standing Band Row – 3 sets x 12 reps
  • Wall Angels – 3 sets x 10 reps
  • Chair Arm Press (Isometric) – 3 sets x 15 sec
  • Wall Lean + Reach – 3 sets x 6 per side
  • Overhead Reach + Breath Hold – 2 sets x 20 sec
  • Foam Roll or Wall Chest Stretch – 2 sets x 30 sec
Workout 3: Gait, Rotation & Reaction
  • Step & Pause with Arm Drive – 3 sets x 6 per leg
  • March + Call (Cognitive Drill) – 3 sets x 20 sec
  • Seated Trunk Rotation Reach – 3 sets x 10 per side
  • Lateral Step + Touch Target – 3 sets x 6 per side
  • Band Pull-Apart – 3 sets x 15 reps
  • Wall or Chair Support Calf Raise – 2 sets x 15
Workout 4: Flexibility & Mobility Flow
  • Seated Cat-Cow – 3 sets x 10 reps
  • Standing Side Reach + Breath – 3 sets x 5 per side
  • Hip Opener (Seated or Butterfly) – 2 sets x 30 sec
  • Wall Shoulder Glide – 3 sets x 10 reps
  • Heel Slide + Knee Hug – 2 sets x 10 per leg
  • Neck Rolls + Arm Circles – 2 sets x 10 each direction
Workout 5: Functional Grip & Core Strength
  • Towel Squeeze + Hold – 3 sets x 15 sec
  • Seated Band Pull + Rotate – 3 sets x 10 per side
  • Mini Step-Up with Chair Support – 3 sets x 6 per leg
  • Wall Supported Side Crunch – 2 sets x 10 per side
  • Resistance Band Chest Press – 3 sets x 10 reps
  • Wrist Rollers or Dumbbell Rotations – 2 sets x 12
Workout 6: Big Movement Reset & Breathwork
  • Big Reach Step + Return – 3 sets x 6 per side
  • Standing Arm Circles + Controlled Breathing – 3 sets x 30 sec
  • Wall Lean with Calf Stretch – 2 sets x 30 sec per side
  • Full Body Stretch (Seated or Supine) – 2 sets x 30 sec
  • March in Place + Opposite Hand Tap – 2 sets x 10
  • Box Breathing (4-4-4-4 count) – 2 rounds

Intermediate Level

Workout 1: Grounded Strength – Stability + Power Initiation
  • Sit-to-Stand + Overhead Reach – 3 sets x 10 reps
  • Resistance Band Chest Press – 3 sets x 10 reps
  • Wall Lean with High Knee March – 3 sets x 6 per leg
  • Standing Shoulder Retractions – 2 sets x 15
  • Controlled Lateral Step & Hold – 3 sets x 5 per side
  • Ankle Mobility: Heel Rocks – 2 sets x 10
Workout 2: Walk & React – Gait, Turns & Cognitive Cues
  • Forward Step + Verbal Cue Response – 3 sets x 6 per leg
  • Turn & Tap – 3 sets x 6 reps
  • March + Count Down by 3s – 3 rounds x 20 sec
  • Side Step + Call Color – 2 sets x 5 per side
  • Seated Trunk Twist with Reach – 3 sets x 8 per side
  • Breathing Recovery: 3-3-6 Tempo – 2 rounds
Workout 3: Posture Under Load – Band & Body Control
  • Resistance Band Row + Step Back – 3 sets x 8 per side
  • Wall Press with Arm Raise – 3 sets x 10 reps
  • Chair Sit + Hold (Isometric Bracing) – 3 sets x 15 sec
  • Banded Lateral Walk – 2 sets x 5 per direction
  • Doorway Chest Stretch – 2 sets x 30 sec
  • Wall Slides + Controlled Down – 2 sets x 6 reps
Workout 4: Sideways Flow – Lateral Step, Cross-Reach & Balance
  • Cross-Body Reach with Step – 3 sets x 6 per side
  • Side Step + Hold + Lift Arm – 2 sets x 8 reps
  • Tandem Walk or Tape Line Walk – 3 x 10 steps
  • Seated Side Bends – 2 sets x 8 per side
  • Wall Shoulder Circles – 2 sets x 10
  • Light Foam Roll on Lats – 1 min per side
Workout 5: Target & Tap – Dual Tasking + Sync
  • Step + Hand Tap to Cone or Wall – 3 sets x 6 per side
  • Opposite Elbow-to-Knee March – 3 x 20 sec
  • Clock Drill – 2 rounds per side
  • Chair Toe Taps + Shoulder Raise – 2 x 10
  • Visual Target Tracking – 2 rounds
  • Standing Shoulder Rolls + Deep Breath – 2 x 10
Workout 6: Stretch & Strengthen – Restore & Mobility Work
  • Seated Figure-4 Stretch – 2 sets x 30 sec per leg
  • Standing Hip Circles – 2 sets x 10
  • Resistance Band Pull-Aparts – 3 sets x 12
  • Wall Calf Stretch with Arm Raise – 2 sets x 30 sec
  • Seated Shoulder Press with Light Weight – 3 x 8 reps
  • Controlled March + Deep Breathing – 2 rounds x 30 sec

Advanced Level

Workout 1: Reactive Challenge – Fast Feet + Core Recovery
  • Quick Step March in Place – 3 sets x 20 sec
  • Side Step + Arm Swing Combo – 3 sets x 6 per side
  • Seated Russian Twist (Controlled) – 3 sets x 10 per side
  • Band-Resisted Step Backs – 2 sets x 8 per leg
  • Wall Push-Up + Shoulder Tap – 2 sets x 10
  • Standing Breath Reset + Arm Sweep – 2 rounds x 30 sec
Workout 2: Load & Move – Weighted Mobility & Endurance
  • Goblet Hold Sit-to-Stand – 3 sets x 6 reps
  • Farmer Carry – 3 x 20 steps
  • Standing Resistance Band Chest Press – 3 sets x 10
  • Forward Lunge + Reach – 2 sets x 5 per leg
  • Wrist Flex/Extend with Dumbbell – 2 sets x 12
  • Seated Full Body Stretch – 2 x 30 sec
Workout 3: Sequence Builder – Big Combo Circuits
  • Step + Reach Overhead + Pull Back – 3 sets x 6 per side
  • Lateral Step + Cross Tap – 3 sets x 5 per side
  • Mini Squat + Arm Curl – 2 sets x 8 reps
  • Resistance Band Row + Knee Drive – 2 sets x 6 per leg
  • Chair or Wall Stretch Rotation – 2 x 30 sec per side
  • Deep Breathing Recovery – 2 rounds
Workout 4: Tempo & Transition – Gait, Turn & Control
  • Turn-Step-Return – 3 sets x 6 each side
  • Heel-to-Toe Walk with Pause – 3 sets x 8 steps
  • Core Tap + Overhead Reach – 3 x 10 reps
  • Band Pull with 3-Second Hold – 3 sets x 8 reps
  • Standing Cross Reach Stretch – 2 sets x 30 sec
  • Finger/Toe Taps with Visual Cue – 2 sets x 10
Workout 5: Full Frame Builder – Resistance Band Function
  • Band Dead Row – 3 sets x 8 reps
  • Seated Band Overhead Press – 3 sets x 10
  • Lateral Band Walk with Pause – 2 sets x 5 each way
  • Reverse Lunge to Chair – 2 x 6 per leg
  • Wrist Roll Extensions – 2 x 12
  • Seated Arm Sweep Stretch – 2 x 20 sec
Workout 6: Performance & Reset – Breath, Posture, Strength
  • Big Step + Reach + Breath Exhale – 3 x 5 per side
  • Cross-Crawl March + Name Recall – 2 rounds x 30 sec
  • Resistance Band Combo (Row + Press) – 2 sets x 8
  • Wall Sit with Reach Forward – 2 sets x 15 sec
  • Gentle Twist Stretch with Deep Exhale – 2 sets x 30 sec
  • Box Breathing or Rhythmic Movement – 3 rounds