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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

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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